Printable Kettlebell Workout Plan

Try to rest as little as possible.

Printable kettlebell workout plan. They were first used by russians as counterweights when measuring out goods and then some old timey strongmen started to juggle press and swing them around for entertainment. I used two 20 kettlebells for this workout. Harness the power of the kettlebell swing workout a. Do any conditioning workout you ve done in the past such as a crossfit wod or an uphill run.

As we lay out in our coaching program and our massive guide on healthy eating we believe that proper nutrition is 80 90 of the equation for weight loss. This is especially great when it comes to high intensity interval training hiit style workouts since we get all the fat burning and muscle building benefits in one nice package of movement. The super simple kettlebell workout. Download your free pdf copy of this workout routine.

The kettlebell workout has two different workouts a and b. The 12 week muscle building kettlebell master plan geoff neupert cscs. Your goal is to do as many sets of each exercise with perfect form as you can in that time. Men s fitness 109 3 kettlebell one arm swing time 30 seconds each arm 5 kettlebell alternating arm swing time 1 minute a tougher version of the first move in this workout the single arm swing is the starting point for cleans snatches and a host.

Set your timer for 30 minutes. In terms of rest don t rush it. This is truly a full body kettlebell workout you ll be hitting every muscle in your body with these two compound exercises. These workouts can be done at home or in a gym.

You may need more or less weight or an assortment of weights. There s probably more to it than that but that s essentially how the kettlebell became a staple in gym culture. The explosive movement of the kettlebell swing combined with all of these firing muscles also gives us a hard core anaerobic and aerobic workout. So please do not take the below kettle bell workouts as a complete program just a guide to the different types of workout formats available.

Complete each exercise 12 15 times per side in the case of single side exercises for 2 3 rounds depending on time limitation and fitness level. Kettlebell workouts have reportedly been around for 350 years. The other part of the plan should be your nutrition. You ll be impressed with the results this kettlebell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training.

The row is also considered a compound exercise as it works multiple muscle groups at the same time but i personally would put it low on the list of compound qualities however there is a clear reason i included this in the program and that is to work. If you re trying to lose weight a kettlebell and the workout routine above would be a great part of the plan.