Email Us: customercare@iheartsynergee.com

Call Us: 1.855.217.7136 (Monday To Friday)

All You Need is a Kettlebell: 14 Kettlebell Workouts

by Vikki Schembri on December 15, 2019

ALL YOU NEED IS LOVE A KETTLEBELL! I swear, that's what The Beatles were implying...

You already know that kettlebells are incredibly versatile. But did you know they are THIS versatile?!

Like, so versatile, that if I were stuck on a deserted island and could only bring one piece of fitness equipment with me it would be a 16 kg kettlebell!

I know you're probably not stuck on a deserted island (if you are, my condolences). But you probably are looking for the best bang for your home-gym-buck.

When time and space are in short supply, the kettlebell is my go-to. It can turn any part of your day into an efficient and sweaty workout, whether it’s for 10 minutes or upwards of an hour!

Their compact size makes them easy to use and store. Place yourself an arms-length away from any wall, ceiling, person, or fragile object, and you are essentially safe to work out!!

To demonstrate their awesomeness, I've taken the liberty to list 14 different workouts you can do with your kettlebells!

This list is not exhaustive – there are an unlimited number of workouts you can do with them.

But since I have no interest in writing an infinitely long & never-ending blog post for the remainder of my life (sorry, I have cats to go home and take care of tonight! Otherwise, I would!), I chose my favorite 14 to tell you about!

WORKOUT #1: FRANABELL

For time

21 KB Thrusters (per side)

21 Burpees

15 KB Thrusters

15 Burpees

9 KB Thrusters

9 Burpees

WORKOUT #2: JIMBO

12 min AMRAP

40 KB Swings

Run 400 m

WORKOUT #3: HELEBELL

3 rounds for time

400 m Run

21 KB Swings

12 Burpees

WORKOUT #4: UPCHUCK

8 min AMRAP

100 m Run

100 m Farmer Carry (1 KB in each hand)

10 Front Racked Double KB Squats

WORKOUT #5: FEELING GLUTEY

8 min AMRAP

20 Walking Lunges

20 KB Swings

WORKOUT #6: BLACKJACK

20 Burpees

1 KB Swing

19 Burpees

2 KB Swings

18 Burpees

3 KB Swings

2 Burpees

19 KB Swings

1 Burpee

20 KB Swings

WORKOUT #7: IT’S ALL IN THE HIPS

20 min AMRAP

20 Goblet Squats

20 KB Swings

20 Burpees

WORKOUT #8: FLOAT LIKE A BUTTERFLY

16 min AMRAP

20 Butterfly Sit Ups

20 KB Swings

WORKOUT #9: OVER AND UNDER

18 min AMRAP

10 KB Snatches per side

25 Double Under

WORKOUT #10: KB COMPLEX

5 sets, not for time:

5 Dual KB Cleans

5 Dual KB Front Rack Squats

5 Dual KB Shoulder to Overhead

5 Dual KB Lunges (Front Rack)

*Do not drop kettlebell during set. If dropped start set from beginning

*Rest as needed between sets

WORKOUT #11: PERFECT PAIR

20 Double Handed KB Swings

10 Push Ups

20 Double Handed KB Swings

9 Push Ups

20 Double Handed KB Swings

1 Push Up

WORKOUT #12: TAKE FIVE

20 – 15 – 10 – 5

KB Swings

Snatch (Left Side)

Reverse Lunge (Left Side)

Snatch (Right Side)

Reverse Lung (Right Side)

WORKOUT #13: JUST A MINUTE

3 Rounds

60 sec KB Swing

60 sec KB High Pull

60 sec KB Clean & Press

60 sec Goblet Squat

60 sec KB Snatch (alternating)

60 sec Rest

WORKOUT #14: THREE HUNDY

PER SIDE:

50 one-handed KB swings

25 KB snatch

25 clean & press

25 lunges

25 goblet squats

There's A Lot More Where That Came From...

This is just the beginning of the numerous ways you can achieve your fitness goals with a kettlebell in hand! 

We didn't even cover Turkish Get-Ups, Windmills, Burpee KB Deadlifts, Man-Makers, Bottom's Up Presses... but, all in good time, grasshopper.

Enjoy these workouts! And shop for kettlebells here. (Psst - they make GREAT Christmas gifts!)

/ 1


LEAVE A COMMENT

Please note, comments must be approved before they are published


BACK TO TOP
Promo box

Someone purchased a

Product name

info info