Variety in your kettlebell training program, contrary to popular belief, can be both good and bad.
If you keep doing the same workout for a long period of time, your body adapts and you stop making progress. It also gets super boring .
On the other hand, change things up too much and it’s difficult to measure progress.
Sticking with your program just long enough and changing things up when your gains start to stall is the ticket to steady progress. And that being said, here are a few kettlebell routines to give you ideas for your workouts and to help you keep things interesting. Most of these have written descriptions and video – enjoy!
Kettlebell Routines from KettlebellBasics.net
Combines two basic kettlebell exercises – the Swing and the Get Up – into a medium intensity, beginner level workout. Start here after you feel confident with your Swing and Get Up technique.
Combines the Swing and Goblet Squat with some basic body weight exercises for a short kettlebell circuit.
This one takes all five basic kettlebell exercises – the Swing, the Get Up, the Goblet Squat, the Clean and Press, and the Snatch – and combines them into a giant circuit.
How to use kettlebells for cardio! Includes two sample workouts.
If you’re short on time, here’s two kettlebell workouts you can do in 15 minutes or less.
Kettlebell Basics Combo Series
A video series by yours truly that features four ‘kettlebell combo’ videos so far. Take combo #1 for example – the one arm Swing to one arm Squat to Overhead Press to one arm Snatch. All combos also have a basic workout you can do with them.
New Workouts (updated 11/19/2010):
Looking to use kettlebells to build muscle? Here’s a complete workout plan for you.
Looking to use kettlebells to lose fat? Here’s another complete workout plan for you.
Fast KB circuit that incorporates three of the basics -
Sample workout from my kettlebell boot camp class – combines kettlebells and body weight moves
Yet another kettlebell workout for fat loss!
Kettlebells + the Tabata protocol = serious fat loss
Even More New Workouts (updated 6/1/11):
‘Fast and furious’ kettlebell and body weight workout (this one’s actually a preview from the KB Basics Swing Manual)
Shows you how to get a great cardio workout without boring treadmills or exercise bikes
Another quick KB and bodyweight blast
Cool sequence that cycles between kettlebells of different sizes
KB workout using the Gymboss interval timer – a tool I personally couldn’t train without
Think you need to do crunches to train your abs? Think again … give this workout a try
Simple circuit using kettlebells and your own bodyweight
Intense cardio – and a sample of the KB Basics Premium Workouts program
Very cool training sequence … one of my personal favorite combinations
Another quick kettlebell workout you can knock out in 15 minutes or less
And Even More … (updated 1/12/12):
Being that combat athletes come from a broad group, this kettlebell circuit workout can be adapted to your training program; it is done for time instead of reps and requires the use of a kettlebell in each exercise
If you are just beginning to train with kettlebells, this circuit is designed for you, incorporating simple, yet effective kettlebell exercises to get you started
The inclusion of strength training in workouts is incredibly crucial and this workout targets that need with the use of a single kettlebell
This is a strength based workout incorporating conditioning and two kettlebells
To branch out, this workout has ten exercises utilizing body weight, a stability ball, and kettlebells; this combination is great for losing fat and gaining lean muscle
This kettlebell workout is highly functional and designed specifically for the needs of firefighters
Halloween has passed, but that doesn’t mean candy isn’t still available throughout the year, try this bodyweight/kettlebell workout to burn some of those calories!
This workout incorporates heavy training with kettlebells to improve your strength and fitness level
Unable to get out of the house? This kettlebell workout takes little time, but is still incredibly effective
This article goes into detail about the requirements and benefits of seniors and kettlebell training, in addition to providing a specific workout
Although Black Friday may have passed, this workout is still a tough one with a mix of body weight and kettlebell exercises
Women require different training needs than men and this routine targets that issue with a combination of lunges, get ups, rows, swings, snatches, and cleans
Now, these kettlebell routines are just a start – we’ve got many more to come, so stay tuned!! Comments and questions are always welcome.
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