ONE WEEK OF EXTREME KETTLEBELL WORKOUTS

 

WRITTEN BY SHAWN POWERS  

MANY PEOPLE THINK THAT THE KETTLEBELL IS JUST A SIMPLE CARDIO DEVICE. IT’S JUST SOMETHING TO PICK UP AFTER THE “REAL WORKOUT” IS DONE. TO THOSE PEOPLE, I CHALLENGE YOU TO COMPLETE THIS ONE WEEK SCHEDULE OF KETTLEBELL WORKOUTS.

Kettlebells are more than wimpy cardio devices! If you know how to use them, they can provide all the heart-pounding, strength-building, fat-blasting workouts you need. You just have to know how to use them, then apply your kettlebell skills using this one week of extreme kettlebell workouts.

Be advised that these workouts are intended for people who know how to use kettlebells properly. If you don’t know the drill, ask a kettlebell professional to show you. Since many of the drills engage the back muscles and require full body movements, you could hurt yourself if your form is not perfect. If you still want to do the workouts, just switch out the more difficult exercises for something that you’re more comfortable with.

SUNDAY WORKOUT

Today you’ll be “warming up” for the week. It’s important that you understand how challenging the workouts are going to be, but you don’t want to kill yourself the first day and screw up the rest of the week. For that reason, make sure you warm up and cool down for at least 10 to 15 minutes for this extreme kettlebell workout.

SET	EXERCISE	REPS
1	Kettlebell 2-Arm Swing Jumping Jacks Kettlebell Goblet Squat	20 reps each, 5 rounds total
2	Kettlebell Snatch Push Up w/1 Leg Kettlebell Military Press	10 reps each side, 5 rounds total
3	Kettlebell 2-Arm Swing Jumping Jacks Kettlebell Goblet Squat	10 reps each, 5 rounds total

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MONDAY WORKOUT

Time to hit your lower body. The nature of kettlebell movements means that you will always be working your core and most of your body, however, it is possible to focus some special attention on specific body parts.

SET	EXERCISE	REPS
1	Kettlebell 1-Arm Squat each side Kettlebell Walking Lunge	20 reps each, 5 rounds total
2	Kettlebell 2-Arm Swing Kettlebell Deadlift	20 reps each, 5 rounds total
3	Kettlebell Lateral Lunge each side Kettlebell Goblet Squat	20 reps each, 5 rounds total
4	Kettlebell Split Squat Kettlebell Jumping Squat	20 reps each, 5 rounds total
5	Kettlebell 2-Arm Swing	50 reps, 3 rounds total

TUESDAY WORKOUT

Time to break out the guns. This workout will engage your shoulders, arms, chest, and grip. If you aren’t completing the rep sets or your lack of hand strength is making good form difficult, switch out to a lower weight.

SET	EXERCISE	REPS
1	Kettlebell Military Press w/2 Kettlebells	10 reps, 5 rounds total
2	Kettlebell Floor Press w/2 Kettlebells	10 reps, 5 rounds total
3	Kettlebell Renegage Row	20 reps, 5 rounds total
4	Kettlebell Curl	20 reps, 5 rounds total
5	Kettlebell Tricep Extension	20 reps, 5 rounds total
6	Kettlebell Snatch each side	50 reps without setting down weight

WEDNESDAY WORKOUT

This is your core focus day. You may think that “core” means “abs,” and you’re partially right. But it also includes your obliques and most importantly your back. This workout will blast each one.

SET	EXERCISE	REPS
1	Kettlebell Get Up	10 minutes switching sides w/each rep
2	Kettlebell Windmill each side	5 minutes switching sides every 5 reps
3	Sit-Up Leg Raise Knee to Elbow	10 minutes switching exercise every 20 reps

THURSDAY WORKOUT

Don’t worry, not every extreme kettlebell workout will make you cry, but they might. This is a shorter workout for the day and involves a very long circuit that should only take about 30 minutes to complete. Again, make sure your weight is appropriate for the circuit.

SET	EXERCISE	REPS
1	Jumping Jacks Kettlebell 2-Hand Swing Jumping Jacks Kettlebell Lunge Jumping Jacks Kettlebell 2-Hand Swing Jumping Jacks Kettlebell Military Press w/2-Hands	Set a timer for 30 minutes and perform 10 reps of each exercise until the time is up.

FRIDAY WORKOUT

Yesterday should have loosened up those sore muscles, so it’s time to blast the whole body again. Pace yourself and make sure that each kettlebell set is done with good form.

SET	EXERCISE	REPS
1	Kettlebell Deadlift w/2 Kettlebells Burpee	30 seconds of each exercise, 10 rounds total
2	Kettlebell Squat Press w/2 Kettlebells Plank	30 seconds of each exercise, 10 rounds total
3	Kettlebell Swing w/2 Kettlebells Push Up	30 seconds of each exercise, 10 rounds total

SATURDAY WORKOUT

You didn’t think you would get a fond farewell I hope, because this workout is no picnic. You’ll be mixing lots of kettlebell movements with calisthenics to make sure you remember this week forever.

SET	EXERCISE	REPS
1	Plank Knees Kettlebell Renegade Row Plank Twist Kettlebell Curl Plank Shoulders	10 minutes switch exercise every 30 seconds
2	Sit-Up Kettlebell High Pull Leg Raise Kettlebell Snatch Bicycle	10 minutes switch exercise every 30 seconds
3	Clap Push Up Kettlebell 1-Arm Swing Push Up Kettlebell 2-Arm Swing Plank	10 minutes switch exercise every 30 seconds