What are the benefits of kettlebell workouts?
Adding a kettlebell to your home gym arsenal can provide you several training benefits, including:
Versatile workouts
Improved core strength
Increased muscular endurance and stamina
Reduced risk of injury
Improved mobility and range of motion
01 - Workout: Full-Body Grind
A 4-round circuit workout with 60 seconds of rest between rounds.
10 goblet squats
15 KB swings
10 goblet alternating lunges
15 push-ups
10 bent-over rows
02 - Workout: Burpees and Bells
An alternating EMOM (every minute on the minute) where you'll repeat pairs of two-minute exercise segments for 20 minutes. Complete the required reps of each exercise, then rest the remainder of that minute.
Minute 1: 5 (each side) alternating KB snatches
Minute 2: 10 burpees
Repeat this circuit 10 times for 20 total minutes
03 - Workout: Power Tabata
8 rounds with 60 seconds of rest between each. Perform each exercise for 20 seconds, then rest for 10 seconds before moving to the next exercise.
Jumping squats
KB swings
Push-ups
Hang cleans
Push presses
04 - Workout: Bring the Heat
In this AMRAP workout, do as many rounds as you can in 20 minutes, adding 1 rep to the KB movements after each round.
20-meter bear crawl
1 KB deadlift
1 KB squat clean
1 KB thruster
20-meter bear crawl
2 KB deadlifts
2 KB squat cleans
2 KB thrusters
05 - Workout: Short but Complex
An EMOM (every minute on the minute) workout for 15 minutes total. Complete the required reps of all exercises in under a minute, then rest the remainder of that minute.
5 left arm KB swings
3 left arm KB cleans
1 left arm KB snatch
5 right arm KB swings
3 right arm KB cleans
1 right arm KB snatch
