If you’re short on time because of the kids going back to school, traveling or life itself but still want maximum results then kettlebell workouts should be your routine of choice. The unique shape and the offset nature of the kettlebell challenges your balance, stability, and grip strength when you’re swinging, squatting, pressing, or pulling.
And when you combine the kettlebell swing with squats, carries and bodyweight exercises the kettlebell is a fantastic way to improve your conditioning, increase your grip strength and helps burn unwanted fat.
Plus, the king of all kettlebell exercises, the swing has many benefits besides burning fat.
Benefits of Including The Kettlebell Swing Into Your Kettlebell Workouts
Kettlebell swings works the posterior chain muscles of the back, glutes, and hamstrings in a powerful, joint friendly fashion.
It allows you to get your heart rate up without the usual joint-pounding effect of traditional cardio.
The kettlebell swing helps to develop better hip mobility, unlock tight hips, and strengthen your entire backside.
Swings also help strengthen the smaller muscles of the lower back.
The kettlebell swing is a joint-friendly tool to improve your conditioning and toughness. Plus, when you combine the swing with squats and pushups, this will help burn unwanted fat while building a posterior of steel.
The following kettlebell workouts were inspired by Dan John, elite level strength, weightlifting and kettlebell coach who’s also an All-American discus thrower, holds the American record in the Weight Pentathlon and is the author of 10 books, including “Easy Strength” “Mass Made Simple and “Fat loss Happens on A Monday.”
So if you’re pushed for time, looking to spice up your cardio and want to harness the fat burning benefits of the kettlebell, grab a kettlebell, a towel, and get to work.
Instructions: Depending on your level of strength, use either a 35- or 52-pound kettlebell (you can always increase or decrease weight if needed). Complete the swings and without rest, perform the goblet squat. Once you’ve finished the circuit, rest and repeat for a total of five rounds.
Training Tips: Use the same kettlebell for the swings and squats with minimal rest in between the two exercises. Keep the rest to a minimum after 10, 15 and 25 swings, but rest two minutes or more after completing 50 swings.
22-3 Kettlebell Swing/Pushup Combinations Part I and II
Instructions: Have a stopwatch handy and get yourself enough space to perform both exercises. Perform the swings first, get straight into the pushups and rest the reminder of the minute minus the time it takes to set up for your swings.
Trainer tip: Use a 26-, 36- or 52-pound kettlebell, depending on your level of strength and conditioning.
Tips to increase/reduce intensity: Increase or decrease the amount of pushups you do but keep the swings the same. Or increase the amount of rounds you do.
3Kettlebell Hornees
Instructions: With the kettlebell weight of your choice, perform the swings, squats and suitcase carry on each side without putting down the kettlebell. Rest one or more minutes after the carry. Go down one rep on the goblet squats while keeping the swings and carry the same until you get to one rep of the goblet squat.
Trainer’s tip: Start with a higher weight and if your grip begins to fail, choose a lower weight to complete all the rounds.
Tips to increase/reduce intensity: If you need more rest after the triset, take it.
The 500 swings and 30 squats is not for the faint of heart, so be careful. This will test your grip strength and your mental and physical conditioning.
Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 32
Kettlebell Swing
Equipment
Kettlebells
Sets
--
Reps
10
Rest
--
Exercise 2 of 32
Kettlebell Goblet Squat
Equipment
Kettlebells
Sets
--
Reps
1
Rest
--
Exercise 3 of 32
Kettlebell Swing
Equipment
Kettlebells
Sets
--
Reps
15
Rest
--
Exercise 4 of 32
Kettlebell Goblet Squat
Equipment
Kettlebells
Sets
--
Reps
2
Rest
--
Exercise 5 of 32
Kettlebell Swing
Equipment
Kettlebells
Sets
--
Reps
25
Rest
--
Exercise 6 of 32
Kettlebell Goblet Squat
Equipment
Kettlebells
Sets
--
Reps
3
Rest
--
Exercise 7 of 32
Kettlebell Swing
Equipment
Kettlebells
Sets
--
Reps
50
Rest
--
2-3 Kettlebell Swing/Pushup Combinations I
Performing every minute on the minute (EMOM) sets hold you accountable to do the work within the minute. Plus, these act as a great fat-blasting finisher. Or if you’re short on time, these are a great stand-alone workout.
Have a stopwatch handy and get yourself enough space to perform both exercises. Perform the swings first, get straight into the pushups and rest the reminder of the minute minus the time it takes to set up for your swings.
Combining swings, squats, and carries without letting go of the kettlebell will drive your heart rate up and will fry your grip. Don’t worry, you’ll be thanking us afterward.
