Kettlebell killer workout

The kettlebell killer workout

This was designed for those that didn’t have much time to train. So ideal for mums business people that travel from hotel to hotel or those that just don’t like gym or maybe your not yet confident to join a gym yet. But what ever your reason this is suitable for everyone. And for all ages and abilities. The aim of this workout is to improve your fitness and tone up (don’t like to use the words loss weight) and build strength.

So where do I start?

All you need is 2 kettlebells and space big enough to swing your arms in all directions. And that’s it simple. Now as for picking what weight to use I would start off light around 3 or 6kg cause whether your a regular gym user or not. After 5mins of swinging a kettlebell it’s going to feel heavy and last thing we want is your technique to stiffer or give up halfway through. So please start light and work your way up.

If you’ve done kettlebells before then you can skip to the intermediate or advance workout and crack on. But if you aint done kettlebells before then please take your time to learn the movement before rushing in to do this workout. At the end of this short e-book there will be youtube links for each exercise to help you learn each exercise/movement.

Beginners

If you’ve never done kettlebells then I suggest you start by learning the movement of the exercise first. And do the following, this may seem harder than the main workout but it will help you learn and have more practice to familiarise your self with the exercise. Remember take as much rest in between sets as needed this is just the learning stage so take your time. And if you can’t complete the whole workout then split it in two until you used to it.

Sets (How many round you do)

Reps(how many times you do and exercise per round or set.)

Beginners workout

Set 1

2 hands kettlebell swings x 20reps

Set 2

1 hand kettlebell swing x 10reps each arm

Set 3

1 hand snatch x 10reps each arm

Set 4

Goblet squat x 10reps

Set 5

1 hand clean x 10 each arm

Set 6

Goblet squat x 10reps

Set 7

1 hand Over head press x 10reps each arm

Set 8

Goblet squat x 10reps

Set 9

2 hand kettlebell rows(1 in each hand) x 10reps

Set 10

Squat jumps x 10reps

Set 11

Press ups x 10reps

Intermediate workout.

If your experienced with kettlebells then you can go straight on to this one. With the intermediate workout you do this as one set. So instead of set 1, set 2 and so on. You preform each exercise one after the other with no break in between. And that's one round. Now there is a few options with this workout.

1. Do as many rounds as possible with in 30mins

2. Do 1 round as quickly as possible and try and beat that time

3. Increase the weight of the kettlebell. Once you can do 3 rounds

Intermediate workout

2 hand kettlebell swing x20

1 hand swing x10 each arm

1 hand snatch x10 each arm

Goblet squat x10

1 hand clean x10 each arm

Goblet squat x10

1 hand over head press x10 each arm

Goblet squat x10

2 kettlebell row x10 (If only 1 kettlebell do 10 each arm)

2 rounds of

squat jumps x 10

press ups x 10

Advanced

This is basically the last 2 put together you could still use the 3 options above if you wish but instead of doing set 1 – set 19 as many times as possible use sets 1 – set 16 as a warm up then use the 3 last sets as your main workout and then pick options 1-3 to make it harder.

Set 1

2 hands kettlebell swings x 20reps

Set 2

1 hand kettlebell swing x 10reps each arm

Set 3

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each arm

Set 4

1 hand clean x 10reps each arm

Set 5

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each arm

1 hand clean x 10reps each arm

Set 6

Goblet squat x 10reps

Set 7

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each arm

1 hand clean x 10reps each arm

Goblet squat x 10reps

Set 8

1 hand snatch x 10 each arm

Set 9

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each

1 hand clean x 10reps each arm

Goblet squat x 10reps

1 hand snatch x 10reps

Set 10

Goblet squat x 10reps

Set 11

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each

1 hand clean x 10reps each arm

Goblet squat x 10reps

1 hand snatch x 10reps

Goblet squat x 10reps

Set 12

1 hand Over head press x 10reps each arm

Set 13

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each

1 hand clean x 10reps each arm

Goblet squat x 10reps

1 hand snatch x 10reps

Goblet squat x 10reps

1 hand Over head press x 10reps each arm

Set 14

Goblet squat x 10reps

Set 15

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each

1 hand clean x 10reps each arm

Goblet squat x 10reps

1 hand snatch x 10reps

Goblet squat x 10reps

1 hand Over head press x 10reps each arm

Goblet squat x 10reps

Set 16

2 hand kettlebell rows(1 in each hand) x 10reps

Set 17

2 hands kettlebell swings x 20reps

1 hand kettlebell swing x 10reps each

1 hand clean x 10reps each arm

Goblet squat x 10reps

1 hand snatch x 10reps

Goblet squat x 10reps

1 hand Over head press x 10reps each arm

Goblet squat x 10reps

2 hand kettlebell rows (1 in each hand) x 10reps

Set 18

Squat jumps x 10reps

Press ups x 10reps

Set 19

Squat jumps x 10reps

Press ups x 10reps

I hope you will enjoy these workouts and they help you achieve your goals, Build your confidence. And then once your ready and confident with a kettlebell you can always progress and join a kettlebell class.

Believe to achieve and go and inspire others

Links to the exercises

2 hand kettlebell swings

https://youtu.be/uMqcv_O7ppI

1 hand kettlebell swing

https://youtu.be/R8uI-EopErw

1 hand clean

https://youtu.be/IVvmnmG0BfE

Goblet squat

https://youtu.be/CmsejEOeMpY

1 hand snatch

https://youtu.be/6l2Iu26oWW8

1 hand Over head press

https://youtu.be/cq5lTvivhZk

Kettlebell row

https://youtu.be/IyQAMOV0WAc