Combining a kettlebell session with a weighted backpack (rucking) builds incredible total-body strength, core stability, and aerobic endurance.
It’s what we’re doing in our upcoming 28 day “Iron and Asphalt” Kettlebell Challenge, where you can learn how to use this unique combo to lose up to one clothes size in 28 days:
–>> 28-day “Iron + Asphalt” Kettlebell – Ruck Drop-a-Size Challenge
Here’s a cool way to combine the two modalities into a hybrid routine, and for a 200 pound guy, this one torches around 550 calories:
The Kettlebell EMOM + Ruck Hybrid Workout
Warm-Up: A quick dynamic warm-up to prep you for the work ahead, gets you ready for walking fast and being explosive with the hips. We detail the exact warm-up inside the challenge.
The Kettlebell EMOM Block (15 minutes):
This block alone will have your heart rate up and burning through calories fast. Every minute on the minute, for 3 rounds, complete the following:
- Kettlebell swings, any style! 20 reps (suggested weight: 24kg men / 16kg women)
- Push ups, any style! 15 reps
- Kettlebell goblet lunges, any style! 20 reps, 10 per leg (suggested weight: 16kg men / 8kg women)
- 1 arm kettlebell rows, 12 reps per side (suggested weight: 20kg men / 12kg women)
- Jumping jacks, 30 reps
That’s 5 minutes per round, 3 rounds, 15 minutes total. Beginners can knock the reps down if you’re not finishing with rest.
The Ruck Transition (20-40 minutes):
This is where most of your calorie burn happens. Put on your weighted sack. We want about 20 pounds for beginners, 30 pounds for more advanced (you can go lighter if you’re just starting). Then walk at a fast, purposeful pace for 1 to 2 miles. If you can find a route with some hills or uneven terrain, even better, that’ll push the burn even higher.
A few quick tips to get the most out of it:
- Start light, especially if you’re new to rucking, and work your way up to heavier loads over time.
- Keep the weight positioned high and close to your shoulder blades.
- If your pack has a hip belt and chest strap, use both so the load sits on your hips instead of just your shoulders.
- Stand tall with your shoulders back. If you find yourself leaning forward, the load is too heavy.
- Take shorter, quicker steps rather than long strides to protect your knees and lower back.
- Keep your core engaged the whole time to stabilize your spine.
Once you’re back, finish it off with a short core circuit (about 6-8 minutes) to squeeze out the last bit of burn:
Core Finisher:
Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.
- Bear Plank Drag Through, 7 each side (suggested weight: 12kg+ women, 20kg+ men)
- Side Plank with Hip Dip, 7 each side
Pretty fun, and you’ll enjoy it.
Calorie estimate is based on standard MET values for high intensity kettlebell circuits and rucking, calculated for a 200 pound individual. Actual burn will vary depending on your weight, effort level, and pack weight.
If you want the full program, with a lot more sophistication, more workouts, more of everything, check out the challenge. We start Monday. I’ll walk you through exactly what to do, every step of the way. And you can drop up to one clothes size in 28 days:
–>> 28-day “Iron + Asphalt” Kettlebell – Ruck Challenge
— Forest