The beauty of kettlebell training is that it can be used effectively for strength and power work, but also for endurance and cardiovascular training. Watch someone grind through a heavy kettlebell press and there’s no denying you can build strength. Give someone a kettlebell to swing for more than a minute, and there’s no way their cardiovascular endurance won’t be tested!
Here is today’s workout, which incorporates both slow strength work and a fast finisher. Enjoy!
Portability of the kettlebell is a useful tool – and allows you to incorporate all kinds of fun carries into your training! Carries are great for building isometric strength and stability, as well as grip and cardiovascular endurance.
The kettlebells don’t even need to be crazy heavy for the carries to take effect, especially in the workout I’ve created for you today. You’ll be incorporating swings, presses, snatches, and squats in between each carry, so even hanging onto light kettlebells will be a “wonderful” challenge! 😉
Sometimes you just want to get your butt kicked in a workout and sweat a lot without overcomplicating things. Get that endorphin rush and then move on with your day. That’s what this week’s workout is all about: fast-paced intervals with simple movements that will leave you breathless and sweaty when you’re finished. And there’s less than 30 minutes of work required to complete the workout!
One of the best reasons to train with kettlebells is how portable a kettlebell is. You can lift it at the gym, in your house, at the park, at the beach, at your office… anywhere you can think of! I love taking a kettlebell or two to the beach or a local park and tossing it around (in addition to handstands, of course).
For this week’s workout, I’m challenging YOU to get out of your normal training routine and take your kettlebell outside! Think of somewhere that would be fun to lift, or even just take your bell out into your porch or your yard.
Don’t forget to tag me in your social media posts @kbfitbritt
The assignment is to complete 8 sets of 15 repetitions. Start at your competition weight and decrease weight by 1-2kg each set. Your goal is to complete this workout as quickly as possible. As always, safety is my priority, so please be sure that you are maintaining your form and using kettlebell weights appropriate to your level of experience.
An alternate workout that Kim mentions in the video is for those who don’t have enough kettlebells (consider purchasing True Grit kettleweights or PlateMate weights). Instead of decreasing in weight, you will decrease in repetitions each round with 20 seconds of rest in between (i.e. 15 reps, 14 reps, 13 reps… down to 1).
For those of you who don’t know who Kim is, she is a pioneer in the world of women’s double kettlebell lifts, and the first woman to ever officially compete in 2x24kg Long Cycle (and smash most of the men’s numbers too!). She is the owner of Fox Fitness in Wichita, Kansas, and coaches her own Kettlebell Sport team. You can check out more videos from Kim on her YouTube channel.
This week’s workout is a EXTRA FUN, which in my book means there will be lots of sweat involved! We’ll work on 5 reps of 5 different kettlebell movements, which will be completed straight through for 25 reps total. You will then set the bells down, rest as long as needed, and repeat 10X.
*Pro tip: If you’ve never done these movements or you’re just not sure what weight is appropriate, go conservative on the kettlebell weight and use 8-12kg (250 reps is a lot!).
Last month’s training was “interval” style, meaning short work intervals with rest intervals being less than or equal to the work intervals. Today’s training is “repetition” style, which means longer work sets with rest intervals 1-1.5 x work intervals.
If you haven’t done much endurance training with kettlebells, I would highly recommend using lighter weights when attempting this workout (guys 12-16kg, ladies 8-10kg).
Turn up the tempo on your Jerk and Snatch lifts with this workout! Test your ability to accelerate with an increasing tempo Jerk set and then race the clock to complete your snatches before time runs out.