Kettlebell Basics

Let’s take two basic kettlebell movements – the Swing and the Get-Up – and put them together into a 15-20 minute gut-busting workout.

Start with a 10 minute warm-up – pick three or four body weight exercises like push ups, squats, sit ups, etc. and put them together into a circuit – do 10 reps of each about two-three times through. Make sure to chose movements that hit different parts of your body – for example:

10 body weight squats

10 push ups

10 sit ups

Repeat this sequence 2x without rest

Now grab your kettlebell.  We’ll start with sumo deadlifts.  Do two sets of 10 slow and deliberate reps, emphasizing the stretch in the back of the legs.

Next, perform five sets of 15-20 reps of kettlebell swings.  Take 30 seconds rest between sets.

Finally, do three Turkish Get-Ups on each side, switching sides with each rep.

Cool down and you’re done for the day!  This workout should only take you 15 or 20 minutes, but it’s guaranteed to leave you smoked if done with the proper intensity.  Try adding this into your regular routine two times a week – let me know what you think!