Kettlebell Workouts
The workouts in this post will have a few basic exercises that don’t require a lot of technical skills. Movements likes the kettlebell clean, snatch, windmills and turkish get up will not be covered.
If you are looking for more of an advanced kettlebell workout you can go here: Kettlebell Tabata Workouts
The most difficult exercise in this post will be the kettlebell swing. The kettlebell swing is one of the core movements in the kettlebell kingdom. To some, this movement is basic, but basic can be hard to master.
The following workout timers are compatible with the Seconds Pro App. Watch this video to learn how to import the timers to the app. You can edit the timers to increase or decrease the work and rest durations.
Visit my kettlebell playlist on Youtube for more workout ideas or inspiration.
Workout #1
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- Goblet Squats– 20 seconds
- Kettlebell Swings– 20 seconds
5x
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Rest 25 seconds between movements and sets.
Total Workout duration is 7:05
Workout Timer: http://www.intervaltimer.com/timers/7629968-goblet-squatskettlebell-swings
OR import the timer to your phone
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[no_button size=”medium” style=”” text=”Workout #1″ icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”http://www.intervaltimer.com/timers/7629968.seconds” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]
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Workout #2
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- Unilateral Front Squat (kettlebell on right arm)- 20 seconds
- Unilateral Front Squat (kettlebell on left arm)- 20 seconds
- Single Arm Press (right arm)- 15 seconds
- Single Arm Press (left arm)- 15 seconds
- Alternating Reverse Lunge with Goblet Hold– 30 seconds
- Single Arm Rows (right arm)- 20 seconds
- Single Arm Rows (left arm)- 20 seconds
4x
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Rest 10 seconds between movements but 60 seconds between sets.
Total Workout duration is 16:20
Workout Timer: http://www.intervaltimer.com/timers/7630204-kb-workout-2
OR import the timer to your phone
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[no_button size=”medium” style=”” text=”Workout #2″ icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”http://www.intervaltimer.com/timers/7630204.seconds” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]
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Workout #3
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- Bottoms Up Squat– 20 seconds
- Push Ups– 20 seconds
- Sumo Squat– 20 seconds
- Single Arm R0w– 20 seconds
- Single Arm Row– 20 seconds
4x
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Rest 15 seconds between movement and sets.
Total Workout duration is 11:25.
Workout Timer: http://www.intervaltimer.com/timers/7630844-kb-workout-3
OR import the timer to your phone
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[no_button size=”medium” style=”” text=”Workout #3″ icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”http://www.intervaltimer.com/timers/7630844.seconds” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]
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