Kettlebells provide very time efficient whole body workouts
Here are seven days worth of kettlebell workouts that you can use to kick-start your fitness campaign.
Weight of kettlebells to use
Women (8-12 kg single exercises,12 for double)
Men(16-24 kg single exercises, 24 kg for all double hand excercise)
Excercises that are going to be used and video links to all are embedded within the article.
I have put these down as Monday-Sunday from a simplicity point of view but you can spread these out over the course of two or three weeks if you feel that is better with your current routine.
- 10 one arm kettlebell swings
- 10 one arm push press
- 10 Kettlebell squat (bell to one side) left then right
- As many rounds as possible in 15 minutes
- Bear crawl 20 m
- Kettlebell swing 20 times
- Repeat 10 times
- 100 Burpees
- 100 Kettlebell swings
- As quick as possible
- 20 kettlebell swing
- 20 kettlebell goblet squats
- 10 clean and press left, 10 clean and press right
- 10 kettlebell lunges( left then right)
- Repeat 5 times
So there you have it, 7 days worth of kettlebell workouts, now if you are going to do the above , please make sure you are eating well and sleeping well.
This will beat you up.
If anything hurts ,stop and re-evaluate your movement patterns.
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