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Kettlebell training is a proven way to to increase endurance, lose fat, and build strength. If you’re looking to build mental and physical toughness, then you need to start working out with a kettlebell. No need for expensive gym memberships or personal trainers, all you'll need is a small kettlebell, a mat, and you’re good to go.
A kettlebell looks like a small black (usually cast iron) bowling ball with handle on it. They come in several weight levels, and the weight you want should vary depending on the exercises you choose to do.
This workout follows a pyramid format, you’ll start out with shorter 20 second work intervals, make your way up to 40 second work intervals, and them descend back to 20 second. You’ll want your interval timer handy, or follow along with the Grokker Premium video.
Round 1: 8 x (20 seconds on, 10 seconds rest)
Russian Kettlebell swing
Round 2: 4 x (30 seconds on, 15 seconds rest)
Overhead press with the Kettlebell
Round 3: 2 x (40 seconds on, 20 seconds rest)
Burpees with a Kettlebell deadlift
Round 4: 2 x (40 seconds on, 20 seconds rest)
Planks with a Kettlebell transfer
Round 5: 4 x (30 seconds on, 15 seconds rest)
Lunges with a Kettlebell Clean
Round 6: 8 x (20 seconds on, 10 seconds rest)
Kettlebell jumping jacks with a press
This quick workout will get you sweating! It’s designed to burn calories, and increase your fitness in just a short period of time. You’ll do 3 sets, each containing two exercises. Alternate exercises, starting with 10 of each, then 9, then 8…all the way down to 1! No rest between exercises, but catch your breath for a minute between rounds.
Kettlebell squats Pushups
Sumo Squats to a High pull with Kettlebell
Kettlebell squat presses
Russian twist with Kettlebell
Grab your mat, and bring that kettlebell down to the floor with you. Stabilize your core and tone your body with this incredible workout.
Round 1: Repeat twice
15/leg x Knee ins with Kettlebell
15/side x Russian Twists with Kettlebell
20 x Plank pike lifts
Round 2: Repeat twice
15/side x Suitcase sit-ups with Kettlebell
10 x V-ups with kettlebell
10/arm - Plank reaches with Kettlebell
Round 3: Repeat twice
5/side x Plank up and downs
10/side x plank side crunches
10/side x plank side taps