Need a kettlebell workout routine that is intense and a full-body workout? Try out my 24 minutes of kettlebell fun.
Kettlebell Workout Routine
This post will be much shorter than most – straight to the kettlebell fun.
You might have read my post on Monday about how I tried the INSANITY workouts, but after 3 weeks I started experiencing some lower back pain. That made me revert back to the kettlebells that I love so much. This was the first workout I did after the INSANITY.
The workout is based on Tabata-style intervals consisting of 20 seconds of work followed by 10 seconds of rest. Seems simple, right? Now just keep that pattern up for 24 minutes!
The workout consists of 6 exercises and each is performed for 8 intervals. Simple and Effective.
Meet the Movements
- Kettlebell Snatch
- Kettlebell Swing
- Kettlebell Clean
- Ring Flies
- Lunges
- Mountain Climbers
To perform this kettlebell workout routine set your timer for 48 intervals of 20 seconds of work and 10 seconds of rest. Then work through each exercise.
I used a 20 kg kettlebell for the snatches and a 24 kg kettlebell for the swings and cleans.
Visual Impact Cardio
If you are looking for state of the art information on aerobic training to add to your workouts, check out Visual Impact Cardio.
Rusty rocks the conventional boat again with this program and challenges conventional wisdom with info like…
How Stubborn Body Fat is more sensitive to insulin, less sensitive to adrenaline, and has less blood flow compared to “regular” body fat.
Let’s hear how you do.
Leave a comment in the newly adopted CommentLuv system. I switched just for you, my reader. I heard from a few people that the last system was a little tough to use.
I want to add some more weight to my routines, but can’t really find anything interesting and fun to use. I have a kettlelebell a very light one 15 lbs, and dumbbells 20 lb ( together ) but I am looking to getting something that’s more adjustable, like adjustable weights or something.
Tatianna recently posted..Lean Body All Over Workout
Tatianna, There are some great looking adjustable weight systems around. I haven’t tried any myself, so YMMV.
I will say that I have loved my kettlebells. I own 6 now, down from 9. I found a local source that lets me buy light, then trade up over time. Works well. I trust my Ader Kettlebells and I think I would have a difficult time trusting either a home made bell or an adjustable version. That’s just me.
So my suggestion would be to buy another kettlebell that’s just a bit heavier.
How was using CommentLuv to post the comment? I know you use Disqus also. I finally decided to switch. Let me know which you liked better as a reader.
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Dang, Troy! This workout left me with a major HGH flush…48 intervals is killer…but oh so fun!
-Mitchell
Mitchell – Home Fitness Manual recently posted..Have Your Push Up Workouts Stalled? How to Add More Reps to a Routine and Get Stronger.
Mitchell, Glad you gave it a shot. 24 minutes of fun! Torturous fun.
It is workouts like this one that help prepare my legs for days in the back bowls at Keystone Resort in CO. The runs I enjoy require a lengthy hike, but then there is fresh powder and a tree run with moguls. Without kettlebells I would have been dead mid-way through the first run; I made it four times.
Thanks for coming back to leave a comment after trying the workout.
I think the metabolic effect is undeniable with shorter more intense workouts. One of the major reasons why I like shorter workouts is because I’m a realist.I like to enjoy life with my family and not be a slave to my work.
So true. Get in and get that workout DONE.
One thing to remember if you want to learn how to build muscle is that at any given time, people are only using about half of their available muscle fiber. There is so much more our muscles can do for us if we just ask them to! By starting a muscle building workout program, you can condition your body to recruit up to 70% of muscle fibers at once.
Kevin,
What techniques have you found, either through experience or research, that helps recruit up to 70% of the muscle fibers at once? I’ve heard different theories mentioned, but haven’t dug into them very much. Any thoughts?
-Troy
This was great information about kettlebell workouts. These are some of the exercises I do with a kettlebell also.
Thanks. What’s your favorite?
Kettlebell swing is my favorite. It’s an exercise that works so many different parts of your body.
KR recently posted..Kettlebell Routines For MMA
The old stand by — the swing. I can’t decide between the swing and the kettlebell snatch. I love the number of variations the swing offers, but the snatch just hits the whole body. For me they are too close to call.
But you can’t go wrong with the kettlebell swing – it is one movement that can be an entire workout in itself.
Much pleasant! My brother had two kettlebell and he used to swing that and I also tried to do few times though I was not good enough with those two heavyweights but it’s really funny. Thanks for sharing your cheering experience.
Linda amy recently posted..How to Build Your Muscles Quickly (Tips for Women)
Linda, Glad you got a chance to try it out. Don’t go so light that your using a “paper weight” kettlebell.
This will sure get the blood flowing! If you want a quick cardio session with kettlebells, this is a great workout to try!
Thanks Scott. I loved this series of intervals – quite fun!