Don’t Put the Kettlebell Down Challenge and Workouts:
I love a good Kettlebell challenge!
One of the biggest advantages of training with Kettlebells is that all you need is ONE Kettlebell and you can do a 10-20-30minute working using that one Kettlebell. The idea is that you can put together a “workout” or “complex” with a sequential flow so that each exercise flows directly from one to another… Or in other words – where one exercise starts – the other exercises finishes… e.g.
20min Single Kettlebell AMRAP
10 x single arm swings
10 x single arm high pulls
10 x single arm cleans
10 x rack lunges
10 x single arm thrusters
(repeat on the other side)
20min Double Kettlebell AMRAP
10 x double Kettlebell renegade rows
10 x double Kettlebell suitcase deadlifts
10 x double Kettlebell swings
10 x double Kettlebell cleans
10 x double Kettlebell squats
20m double Kettlebell farmers walk
You can also have a bit of fun with exercises and add a “punishment” e.g. shuttle run, 10 burpees etc every time you need to put the Kettlebell down!
See how when you put together a complex like this – there is no real “break”… Each exercise just flows from one to the next – with a combination of more “ballistic” (power) movements e.g. swings, cleans and more traditional strength exercises e.g. squats, lunges. When used like this – Kettlebells can make such an effective strength and conditioning tool!
If you’re not currently trained in Kettlebells I would STRONGLY recommend it… When used correctly Kettlebells are the number 1 tool for Outdoor Trainers! They are portable, can be used anywhere, are able to be used for ballistic movements (e.g. swings), are able to be used to traditional strength movements (e.g. squats / lunges) and offer posterior chain movements that are often so hard in an outdoor setting (e.g. swings, deadlifts, bent over rows, renegade rows).
PS: If you’re a Personal Trainer or Group Fitness Instructor and keen to up skill when it comes to using Kettlebells in your sessions, I recommend checking out our Kettlebell Certification CEU Courses! On completion of the courses you will receive 2.0 NASM CEUs and 20 AFAA CEUs.
If you liked this blog, I recommend checking out the below
- Kettlebell AMRAP for Bootcamp (blog)
- The Kettlebell Renegade Row and it’s Variations (blog)
- Kettlebell Movements and Programming for Bootcamp (podcast)
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