With so many ‘new and improved’ fitness routines being developed and shared every day, it’s hard to find one which actually works. Kettlebell workouts provide a simplistic, yet extremely effective approach to achieving your workout goals. Kettlebell workouts are compound exercises. That means they don’t specifically target one muscle, instead using multiple which in turn maximises workout time and ensures that you are utilising every minute spent in the gym. From the many different kettlebell workouts available, we’ve narrowed down the best 2.
Workout 1 – ‘The Perfect Pair’
One of the simplest, most effective and hard kettlebell workouts is ‘The Perfect Pair’.
This workout uses practically every muscle in the body whilst only utilizing 2 different exercises. The premise behind this workout is to complete it at a high intensity, which increases fatigue. Pushing through this fatigue and completing the workout is when desirable results are achieved. You should aim to make improvements in workout time every day and set a goal of completing the workout in under 10 minutes.
Double Handed Swing – 20 reps
The Double Handed Kettlebell Swing utilizes both the top and bottom half of your body, as you are pushing through your legs and swinging with your arms. Hold the kettlebell with 2 hands in between your legs with a deadlift posture. Swing the kettlebell from under your legs upwards to the height of your shoulders. Try to have as much control of the kettlebell as possible. Allow it to swing, but do not extend hips and knees.
Push Ups – Declining 10, 9, 8, 7, 6 etc.
This exercise is completed in the same fashion as standard pushups, however instead of your hands being on the ground, they are gripping 2 kettlebells. Ensure the kettlebells are shoulder width. Perform a regular push-up motion, focusing on balancing on the kettlebells. This imbalance of the kettlebells forces secondary muscles in your body to support your arms.
Repeat the above exercises 10 times
Workout 2 – ‘Threepeat’
A major contributor to muscle growth is the constant shocking of the body and muscles brought on by completing new and sometimes unusual exercises. The moment your body becomes accustomed to exercises, your progress is at great risk of plateauing and gains can slow considerably. This routine aims to stimulate muscles through a unique set of 3 exercises.
Kettlebell Goblet Squat – 5 reps – 3 sets
Whilst regular squats would exhibit a wide stance, Goblet Squats require a narrow stance. Start with holding the weight against your chest at breastbone level with your hands cupped. Point your elbows down and lower into your squat. You’re elbows should brush past the inside of your knees before then returning to a standing position.
The Turkish Get-Up – 10 reps – 3 sets
The Turkish Get-Up is a movement that has been practiced for centuries.
It uses a variety of skills including precise movement, focused strength and fluent mobility. You start by lying down with a kettlebell in one hand. Raise it above your head whilst simultaneously sitting up. You then slowly stand up completely, all the while keeping focus on ensuring the kettlebell remains above head height.
Single Arm Alternating Kettlebell Press – 10 reps – 3 sets (each arm)
Single Arm Alternating Kettlebell Press is an extremely effective method of ensuring a wholesome workout of your arms and shoulders simultaneously. The exercise calls on triceps, biceps, deltoids and trapezius to perform the exercises. Hold the kettlebell level with your shoulder with your palm facing inwards. Press the kettlebell up over your head whilst simultaneously rotating your palm to a front on facing position. Lock the kettlebell above your shoulder and then lower in a controlled manner.
Whilst these workouts provide an extremely good base for a leaner, fitter and stronger physique, a healthy diet is equally important. You still may notice some results regardless of how you eat, however, the healthier your diet, the more beneficial the workouts will become.
You will find yourself with a significantly increased level of motivation which will also result in heightened energy levels. To maximise long-term results, pair these workouts with a balanced diet of high protein meats such as chicken, lamb, beef, fish, vegetables and complex carbohydrates such as brown rice, grains and sweet potato.