What are the benefits of kettlebell workouts?
Kettlebells are common at most gyms, and here's why you should pick one up the next time you're hitting weights:
Versatile workouts
Improved core strength
Increased muscular endurance and stamina
Reduced injury risk
Improved mobility and range of motion
01 - Workout: Monday
A 5-round workout with no rest between rounds and 5 reps per side per exercise (for 10 reps per exercise).
Single-arm KB swing
KB snatches
Single-arm KB clean
Single-arm overhead KB press
Front KB squat
02 - Workout: Tuesday
Mark a 15-meter distance away with your KB to create a 30-meter, down-and-back stretch. Complete the following:
1 run (down and back is one run), then 1 burpee
2 runs, then 2 burpees
3 runs, then 3 burpees
Continue until you reach 8 runs and 8 burpees, then work your way back down to 1 run and 1 burpee
03 - Workout: Wednesday
An AMRAP (as many reps as possible) workout with 4 rounds. Do 40 seconds of work per exercise, striving to get as many reps as you can before resting 20 seconds and moving to the next exercise. Rest 60 seconds between rounds.
Suitcase KB deadlifts
KB gorilla cleans
See-saw KB press
KB gorilla rows
04 - Workout: Thursday
Start with 15 kettlebell swings and 1 burpee, then move on to 14 kettlebell swings and 2 burpees, 13 kettlebell swings and 3 burpees, and so on. Finish after you complete the last round: 1 kettlebell swing and 15 burpees. 05
Workout: Friday
Circuit I: 12-minute AMRAP
10 KB clusters (clean, squat and press)
10 bent-over KB rows
10 KB swings
Circuit II: 5 rounds, 1 rep per exercise
KB Turkish get-up (left side)
KB Turkish get-up (right side)
