Post up your kettlebell workouts!

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lockef
lockef Posts: 466
in Fitness and Exercise
I know there's a lot of kettlebellers out there who know about the strength and conditioning that these workouts can give you. Thought I'd make a thread with some sample workouts for those using kettlebells, or thinking about getting into kettlebells.

Please, no kettleworx or kettlenetics workouts.

Here's a typical workout that I do 4-6 times/week.

40lb or 50lb kb (depending on my energy level)

Warm up:
30 dh swings
40 push ups
10 R/L hand windmills (20 total)
5 R/L turkish get ups (10 total)

Workout:
30 sec work/15 sec rest
2 rounds of 5 workouts in a row (10 cycles)

- DH swings
- Goblet squats
- Burpees (w/ jump, no push up)
- Clean/Press R
- Clean/Press L
(repeat)
30 swings at the end

Rest 2-3 minutes and repeat.

Abs/core:
30 sec work/15 sec rest
3 rounds of 3 workouts (9 cycles)

- Weighted crunches (using KB)
- Weighted russian twists (using KB)
- Plank

Replies

  • Teeteetare
    Teeteetare Posts: 50
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    I do the Iron Core workouts and I like them. It sounds like you are way more hard core than I am.
  • AZTrailRunner
    AZTrailRunner Posts: 1,199 Member
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    Here's one I do from the DVD - Art of Strength: Providence

    [done with a 35lb KB]


    4:00 Joint mobility warmup
    2:00 - 2-handed swing, 1 arm swing, hand-to-hand swing
    1:00 - break
    2:00 - cleans
    1:00 - break
    2:00 - chest press
    1:00 - break
    2:00 - squats/ sumo deadlifts
    1:00 - break
    2:00 - one-legged deadlifts
    1:00 - break
    2:00 - windmills to overhead squat
    1:00 - break
    2:00 - clean & press
    1:00 - break
    2:00 - flip & squat
    1:00 - break
    2:00 - tactical lunge
    1:00 - break
    2:00 - triple crush
    1:00 - break
    2:00 - sling shot into figure 8 to a hold
    1:00 - break
    2:00 - seated press
    1:00 - break
    2:00 - one-arm rows
    1:00 - break
    2:00 - pullovers, russian twists, sicilian crunch
    1:00 - break
    3:00 - snatch test
  • lockef
    lockef Posts: 466
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    Surprised there aren't more kettlebell peeps on here.
  • AZTrailRunner
    AZTrailRunner Posts: 1,199 Member
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    They just aren't as popular, take too much coordination, and it's hard to slack off when you're slinging those things around.

    Honestly, I bet it's because they are expensive, not as well known, and many gyms don't have them.
  • tigertchr23
    tigertchr23 Posts: 418 Member
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    I have a ton but here is one for you . . .

    Quick Stretch

    Start-up (30 sec work/15 sec rest x 3 rounds)

    Mountain Climbers
    KB Swings (any variation)
    Suitcase Squats
    Calf raises w/ KB

    Work-out: (40sec work/20sec rest x 3 rounds w/ 1 min. in between rounds)

    Squat w/ hands ext. overhead
    Shuffle side lunge
    Hills: Jog down/skip up
    Squats w/ hands ext. overhead
    Walking lunge w/ front kick
    Walking lunge w/ back kick
    Squats w/ hands ext. overhead
    *Table hip thruster
    Figure 8's to a hold

    Abs: (1 min each x 2 rounds - No rest)

    Russian Twists
    Side plank w/ hip push to the sky (R)
    Side plank w/ hip push to the sky (L)
    Tree Climbers

    Cool down stretches

    *Table hip thruster is a person in sitting position with heels on the ground, hands behind them at shoulder width and raising buttocks off the ground to table position
  • CALake
    CALake Posts: 269 Member
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    I'm new to kettlebells and I've been adding a kettlebell workout a week to my normal routine. Thanks for the sample routines! (I'm going to have to look up half of them to know what the heck they are, but it's a great start!)

    Love the kettlebell- I definitely feel it in the morning!
  • lockef
    lockef Posts: 466
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    They just aren't as popular, take too much coordination, and it's hard to slack off when you're slinging those things around.

    Honestly, I bet it's because they are expensive, not as well known, and many gyms don't have them.

    Yah, some of the prices are outragous. Thing is, with KB's, I don't need a gym membership. All I need is my ipod, speaker (X-Mini), a gymboss, a KB, a little bit of space, and I'm good to go! I usually do my workouts in the garage.
    I'm new to kettlebells and I've been adding a kettlebell workout a week to my normal routine. Thanks for the sample routines! (I'm going to have to look up half of them to know what the heck they are, but it's a great start!)

    Love the kettlebell- I definitely feel it in the morning!

    Here's a great YT channel for some sample workouts.

    http://www.youtube.com/user/Kitty8Tim
  • foremant86
    foremant86 Posts: 1,115 Member
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    I just recently bought a kettlebell as well and i'm already loving the workouts, very simple and fun!
  • joseph9
    joseph9 Posts: 328 Member
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    I'm pretty simple, but that's what I like about kettlebells -- they don't take much thought beyond keeping correct form, which is good for me at 0600.

    1. 10 kneeling ab wheel
    2. 35 lb 2 handed swing x 25
    3. 35 lb 1 handed alternating swing x 15 per side
    water break
    4. 35 lb clean x 15 per side
    5. 35 lb shoulder press x 15 per side
    6. 3 chin ups

    If time, repeat set.

    7. Rowing machine
  • wickedcricket
    wickedcricket Posts: 1,246 Member
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    why no kettleworks? I'm a brand newbie but I really think this is something I can do (and like) not doing kettleworx - too expensive - I started with The Firm - mostly just learning moves & getting used to any weight at all at this point - 40lbs sounds insane! LOL
  • timboman365
    timboman365 Posts: 19 Member
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    Sounds like a great routine. I have a 35lb kettlebell and the drawback is I do a good routine and feel good and winded. The next time I see my kettlebell I want to throw-up thinking what a buttkicking workout it is. I gotta try and remember... Baby steps.
    ts
  • dianevl
    dianevl Posts: 1 Member
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    Here's a workout I do.


    • 12 kg. (26 lbs)--Swings—5 two handed, 5 one-handed, 5 two handed, 5 one handed, 5 two handed

    • 1 minute break

    • 8 kg. (18 lbs) Clean and presses—progressive 5,4, 3, 2, 1 alternating each arm.

    • 1 minute break

    • 12 kg. (26 lbs)-Swings—5 two handed, 5 one-handed, 5 two handed, 5 one handed, 5 two handed

    • 1 minute break

    • 8 kg. (18 lbs.) Clean and presses—progressive 5,4, 3, 2, 1 alternating each arm.

    • 1 minute break

    • 16 kg (35 lbs) --Swings—5 two handed, 5 one-handed, 5 two handed, 5 one handed, 5 two handed

    • 1 minute break

    • 1 minute of snatches with 8 kg (18 lbs.)


    I also have done Providence with an 8 kg. kettlebell. I need to work myself back up to Providence. I hope in a few more weeks.

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