WARM UP
Stretch and Roll Out:
Calves
Quads
Hamstrings
Hips/Glutes
Back
Chest
Shoulders/Traps
WORKOUT
Complete 3-5 rounds of the following circuit. Rest 30 seconds to 1 minute between rounds.
CIRCUIT:
10-20 reps Squat, Catch and Press
10-15 reps each side 1 Arm Kettlebell Row
10-15 reps per side Single Rack Back Lunge
5-10 reps KB Push Up Shuffle
CONDITIONING:
Complete 3-5 rounds of the following exercise.
40 seconds Kettlebell Swings
Beginners rest for 1 minute between rounds. Intermediate rest for 30-40 seconds. Advanced rest for 20 seconds.
NOTES:
While this workout can be done if you have only one kettlebell, you may use heavier or lighter bells for exercises, as needed, if you have others available. Beginners may need to use either super light weight or no weight at all. Modifications can be made to this workout to fit any level.
I use a competition kettlebell for this workout. I find the shape and size make it work best for all the moves.
EXERCISE DESCRIPTIONS:
Squat, Catch and Press – Stand with your feet between hip-width and shoulder-width apart. Place the kettlebell on the ground between your feet. Squat down keeping your chest up. Sit your butt back and feel the weight in your heels. Grab the handles of the bell. Explosively come back to standing. As you do, you are going to pull the kettlebell off the ground and up to your chest. As you pull, you will let go of the handles to grab the kettlebell by the bell. Once the kettlebell is at your chest, do a little half squat and press the bell overhead. If the bell is light, you may not need to use your legs at all. Do not squat low to press overhead. Just a little bump using your legs. Then bring the bell back down to your chest. As you drop the bell back down to the ground and return to a deep squat, release the bell and grab it by the handle. As soon as the bell touches the ground, repeat again exploding back up.
1 Arm Kettlebell Row – To do this move, you can simply hinge over or you can hinge over and place your hand on your leg or a table, chair, bench or box. Keep your knees slightly bent. You can stand with your legs together or in a staggered stance. Hinge over, pushing your butt back. Your back should stay nice and flat as you lean forward. Extend the arm with the kettlebell down by your side. Place your other hand on the bench for support. Do not let your arm with the kettlebell rotate your body. Keep your back flat and don’t reach. Then row the kettlebell up toward your chest, keeping your arm in tight to your body. Drive the elbow up to the ceiling, rowing the bell in right below your pec. Do not shrug your shoulder. Then slowly lower the bell back down. Do not let your back round or reach to try to get the bell closer to the ground as you lower. Complete all reps on one side before switching.
Single Rack Back Lunge – Stand with your feet together. Rack the kettlebell on one side of your body. To rack the kettlebell, you will put your hand through the handle, settling the handle low on your hand. You will let the bell rest on the back of your forearm. Then grip the handle and pull your arm in toward your chest. Do not let your elbow flare up too much toward your shoulder, but just enough to prevent the kettlebell from rolling forward off your arm. Then with the kettlebell in the racked position, lunge the opposite leg backward and sink down into a deep lunge. You want to almost touch your back knee to the ground. Keep your chest up nice and tall as you lunge back. To come back up to standing, drive off your front heel. Bring your back foot forward and stand up nice and tall. Complete all reps on one side and then switch to the other leg. To advance the move, rack the kettlebell on the same side as the leg that lunges backward. Make sure you do not lean forward or to the side. Keep your torso up nice and tall. Beginners may not want to lunge as low to begin and will use a lighter weight if they even use any.
KB Push Up Shuffle – Place the kettlebell on its side with the handle facing away from you. Set up in a push up position from your knees or toes. Place one hand on the bell and the other hand on the ground. Perform a push up, dropping your chest close to the ground. Then step your hand off the kettlebell and on to the opposite side. Step the hand from the ground up onto the kettebell so that you have “shuffled” over the bell. Perform another push up and then shuffle back. One rep is a push up on one side and then the other. Beginners will need to move slowly while more advanced exercisers can make the shuffle more explosive.
Kettlebell Swings – Set the kettlebell down on the ground and slightly in front of you. Place your hands on the handle. Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Keep your back flat. Then hike the kettlebell back between your legs like you would a football. Pull it back and up between your legs. Then squeeze your glutes and drive your hips forward as you stand up nice and tall. Pop your hips forward and propel the kettlebell up. Do not worry about how high it goes. It shouldn’t go higher than your shoulders. Keep your glutes tight and wait for your forearms to connect with your hips before you hinge back over and bring the kettlebell back. The kettlebell should drive the movement. Do not lean forward and hinge over before the kettlebell comes back down. You want to maintain the connection between your hips and forearms to protect your low back. Also, don’t allow the kettlebell to sink low between your legs. You want the kettlebell up close to your crotch. Move quickly with the swings. When done with the 40 seconds, place the kettlebell back on the ground. Use as heavy a weight as you can handle for the 40 seconds. If you only have a very light bell, you may do single arm swings, switching at 20 seconds.
