Workout of the Week: Kettlebell Krazed
This “Workout of the Week” is a compact full-body routine featuring the beloved kettlebell. The kettlebell is such a versatile piece of exercise equipment because it can be used to perform a wide variety of movements that simultaneously build muscle and improve cardiovascular endurance. It’s also one of the most portable fitness apparatus. I take my kettlebell with me whenever I travel. I also enjoy lugging it up to my rooftop for some fitness fun in the sun. Because the kettlebell is designed for dynamic full body movements, I feel like a strongman and an acrobat at the same time.
I have a lot of leeway when I’m operating with the kettlebell, which enables me to take certain technical liberties and improvise on more traditional exercises. For example, I like to warm up with what I call a “kettlebell flow combo.” This series of movements generally consists of fluid transitions between kettlebell swings, 8s, cleans, burpees and squats.
Once you have maintained the feel of the kettlebell and the form of the most integral kettlebell exercises, there are so many possibilities for unlocking its versatility.
Without further ado, let’s have some fun and get swinging!
Set one:
Ten kettlebell swings
Ten kettlebell swing squats
Ten kettlebell 8s to hold (i.e. slingshot)
Rest and repeat the set two more times.
Set two:
Ten kettlebell swing burpees (two swings one burpee)
Ten kettlebell 8s to clean and press
Ten kettlebell 8s to row
Rest and repeat the set one more time.
Set three:
Ten kettlebell burpees (three swings and one squat)
Rest and repeat the set one more time.
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!
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These are great, thank you for taking the time to show each!
Love your kettlebell demonstrations!