Tag: kettlebell workout

Double Leg Destroyer Workout

Double Kettlebell Leg Destroyer Workout

Double Kettlebell Leg workouts are the best way to use kettlebells to build lower body strength and power. They’re challenging and have the added benefit of increasing endurance and grip strength. If you are new to double kettlebell leg work, make sure you take it easy on the weight until you master your form.

Kettlebell Workout Instructions

Perform each set for 4 rounds resting 30 seconds between sets/rounds. Use a heavy enough weight to get close to failure during the holds.

Joint Mobility Warm Up – 3 min

Double Front Squat – 10 Reps
Squat Hold – 60 sec
4 Rounds

Double Single Leg Deadlift – 10 Reps ES
Lying Hip Raise Hold – 60 SEc
4 Rounds

Double Racked Walking Lunge – 20 steps
Lower Lunge Position Hold – 45 Sec ES
4 Rounds

Decompression Cool Down – 3 min

Arm Destroyer Kettlebell Workout

Arm Destroyer Kettlebell Workout

One of the great things about kettlebell training is that even when you’re focusing on a single area of your body, you’re still training the rest of it! Case in point is the Arm Destroyer Kettlebell Workout. During this intense 20 minute workout, you’ll blast all aspects of your arm strength, from your grip to your forearms, to your biceps, triceps, and shoudlers, all while also training your core and lower body with explosive exercises and isometric holds.

Kettlebell Workout Instructions

Perform each set for 3 rounds resting 30 seconds between sets/rounds. Use a heavy enough weight to get close to failure during the holds.

Joint Mobility Warm Up – 3 min

Heavy Clean from Ground – 5 Reps Each Arm
Pistol Grip Hold – 30 sec each arm
3 Rounds

Double Bent Over Row – 10 Reps
Double Overhead Hold – 60 SEc
3 Rounds

Double High Pull- 10 Reps
Double Farmer Grip hold – 90 Sec
3 Rounds

Decompression Cool Down – 3 min

The Ground is Lava Quick Workout

Ground is Lava Quick Workout

You probably remember playing “the ground is lava” when you were a kid. Let’s bring some of that goofy fun back with this quick workout! During the main set, your goal is to never put the kettlebell down and to keep moving throughout. You can perform the kettlebell exercises in any order you want, just don’t set the weight down at any point. I suggest trying it with a lighter kettlebell the firs time through.

Ground is Lava Quick Workout Instructions

Joint Mobility Warm Up – 3 min

Figure 8 – 5 Reps
2-Hand Swing – 5 Reps
Front Squat – 5 Reps
Strict PRess – 5 Reps
Clean – 5 Reps
High Pull – 5 Reps
Snatch – 5 Reps
Kettlebell Sit Up – 5 Reps
Goblet Squat – 5 Reps
Ground Press – 5 Reps
Random Order for 14 Minutes

Decompression Cool Down – 3 min

20-Minute Kettlebell Warrior Workout

20-Minute Kettlebell Warrior Workout

Ancient warriors didn’t get to rest in battle, and with this workout, neither do you! This kettlebell workout involves a series of kettlebell Figure 8 variations to simulate the constant rotational movements that an ancient warrior may have performed while swinging swords, axes, and clubs. The “rest” during the main workout set is either a Squat Hold or a Plank. Try not to rest at any point for the 3 rounds. Good luck kettlebell warrior!

Joint Mobility Warm Up – 3 min

Figure 8 – 30 sec
Squat Hold- 30 Sec
Figure 8 to Hold – 30 sec
Plank – 30 Sec
Figure 8 to hold & Press – 30 sec
Squat Hold- 30 sec
Figure 8 to Hold & Curl – 30 sec
Plank – 30 sec
Figure 8 to Hold & Squat – 30 sec
Squat Hold – 30 sec
3 Rounds

Decompression Cool Down – 3 min

The 20-Minute Mountain Kettlebell Workout

The 20-Minute Mountain Kettlebell Workout

Grab a light kettlebell and see how far you can get up the mountain kettlebell workout! Complete as many rounds as possible in 14 minutes.

Joint Mobility Warm Up – 3 min

2-Hand Kettlebell Press- 5 reps
Goblet Squat – 10 reps
2-Hand Kettlebell Swing – 15 reps
Mountain Climbers – 20 reps
As Many Rounds As Possible in 14 minutes

Decompression Cool Down – 3 min

Kettlebell Core Muscle Workout Kettlebell Core Muscle Workout

Kettlebell Core Workout

You can blast your core in any number of ways using a kettlebell. One of those is with sit up variations that exploit the round “ball” of the kettlebell, allowing you to comfortably grip the weight while performing a variety of movements. This core workout also utilizes a couple of my favorite bodyweight core strength movements, the Coffin Sit Up (an interesting core exercise variation that eliminates the availability of your hip flexors to assist in the movement) and the Leg Raise to Bump, a double-blast on the rectus abdominus.

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Kettlebell Palm Grip Workout

Looking to increase your grip strength while simultaneously expanding your kettlebell skillset? Look no further than the Kettlebell Palm Grip Workout! This high octane grip strength workout will also improve overall strength as well as increase work capacity, not to mention help you learn a few nifty kettlebell tricks to show your friends.

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