- Are you looking for some simple and fast kettlebell workouts for you to crank out anywhere and anytime?
- Do you currently implement kettlebell workouts into your training routine?
- Are you serious about self-improvement and building lean muscle?
The goal of today’s article is simple with simple and fast kettlebell workouts. Today I want to introduce you to 5 time efficient kettlebell workouts that you can apply to your training anywhere at anytime. Look I understand the demands of having a fast paced life and these are just the workouts you need to get in the day’s work! There are a few requirements here for your to apply these to your routine, but that should be obvious. Regardless I promise these will kick your fitness program into high gear!
Simple And Fast Kettlebell Workouts
To execute the following kettlebell workouts make sure that you have a single moderately heavy kettlebell on hand. Also make sure that you’re proficient in basic kettlebell lifting technique along with bodyweight calisthenics and sprinting. If you’re not proficient in foundational movements such as sprints, push-ups, swings, snatches, Turkish Get Up (TGU), and cleans then you need to learn these first.
A few things to note. After some of the exercises you’ll see two numbers with an “x” between them. In this case the first mentioned number equates to the number of sets you’ll perform. The second mentioned number after the “x” equates to the number of reps you’ll perform for the exercise. So as an example if you see 3×10 you’ll perform a total of 3 sets of 10 reps for that particular exercise.
Also if you see the word “superset” make sure to perform the first mentioned exercise and designated repetitions immediately followed by the second mentioned exercise and designated reps. In addition to this I’m including a general warm-up here below for you to implement prior to each workout.
Saddle stretch (static groin stretch): 2 minutes
Hip flexor stretch: 1 minute R&L leg
A Skips: 15 R&L legs
Leg kicks: 15&L legs
Kettlebell swings: 15×20=300
2. Swings and push-ups:
Kettlebell swings: 10×20=200
Total: 300 reps
3. Cleans and push-ups:
Kettlebell clean to rack: 10×5 R&L arm (10 total clean to rack: 5 on the right arm and 5 on the left)=100
Total: 200 reps
4. Snatches and sprints:
Kettlebell snatches: 10×5 R&L arm (10 total snatches: 5 on the right arm and 5 on the left)=100
Sprint: 10×30 yards=300 yards
Total: 400 reps
5. Turkish Get Up (TGU):
TGU: 20 R&L arm
Simple And Fast Kettlebell Workouts: The Takeaway
Keep in mind that you need to go into these workouts using a kettlebell size that you’re comfortable with for the given movements and reps. Make sure to use a weight that will challenge you for the given volume, but is not too heavy that you can’t complete the given workouts.
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