Quick Kettlebell Workout

Pressed for time, but want to fit in a workout? Try out this quick kettlebell workout. It uses a single exercise and a single kettlebell to hit it hard and quick. The kettlebell swing leap down is the key to this quick kettlebell workout.

Quick Kettlebell Workout

The workout is short, but packs a punch. You know I love the swing, whether it is using a Bulgarian Training Bag, or a Kettlebell. It is an excellent exercise and becoming one of my favorites of all time. This quick kettlebell workout is based on it – the kettlebell swing.

1. Warmup
2. Cardio Interval
3. Kettlebell Swing Leap Down

Warmup

Time is of the essence, but don’t do it – do not skip your warmup.

Skipping a warmup is an excellent way to get injured. There, you’ve been warned.

My warmup varies, but when pressed for time often reverts back to a few simple activities to get the body ready for more. I start with some myofascial release (aka foam rolling), then do a series of bodyweight movements trying to move in as many different planes of motion as possible.

Here’s an example:

• Foam Roll outer thighs from hips to knees
• Foam roll quads
• Foam roll lats
• Foam roll the upper back
• Jumping Jacks (You did try out the You Don’t Know Jack Workout, right?)
• Seal Jacks
• Clock Lunges – change the direction each step
• Push ups
• Stick Ups – Scapulations to get those shoulders moving

That simple series gets the body moving and ready for more. It doesn’t take much time and reduces chances of injury.

Cardio Interval

Then I grab my jump rope. This simple throwback to childhood is an excellent tool for interval training. Just add in a few minutes of skipping rope to help burn off some additional calories.

I’ll jump rope for 5-10 minutes, resting as needed. Trying different steps and variations as I go.

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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.

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Kettlebell Swing Leap Down

Here’s the core of the quick kettlebell workout. I opted for my 28kg ader kettlebell and loved it. The workout consists of one exercise, the kettlebell swing. Instead of a typical ladder where the number of repetitions steps down each set; I leap down.

Leap down in the number of repetitions each set. So here’s the kettlebell swing leap down:

1. 50 Kettlebell Swings
2. 30-60 second rest
3. 40 Kettlebell Swings
4. 30-60 second rest
5. 30 Kettlebell Swings
6. 30-60 second rest
7. 20 Kettlebell Swings
8. 30-60 second rest
9. 10 Kettlebell Swings

Watch your form. Focus on the hip swing and snap your hips forward. Make sure each rep is as clean as the first. Watch the height of your swing and be consistent. If not, stop. Form is essential; don’t cheat yourself, it just isn’t worth it. Make each swing count and do them well.

Give it try

So next time you are pressed for time, give this quick kettlebell workout a try. Hit is hard and quick; be done with the workout and ready for the day.

Leave comment and let’s hear what you think of this quick kettlebell workout, or share what you do when pressed for time and need a quick workout.