total-body-workouts-with-kettlebells

3 TOTAL BODY WORKOUTS WITH KETTLEBELLS [FROM BEGINNER TO ADVANCED]

 

 

 

 

 

 

I really love total body workouts. They allow you to accomplish a lot in a short amount of time.

 

They’re ideal for fat loss because they allow you to target most muscle groups 2-3x a week.  If you need to lose some serious body fat, targeting only 1-2 muscle groups per session won’t allow for a larger caloric expenditure.

 

They’re fun. Of course this is subjective but moving from exercise to exercise takes away the need to just sit and wait around for the next set. You can add variety and complexity to a total body approach. I think this is especially useful for people that DON’T enjoy working out.

 

Total body workouts are alsogreat for people that don’t train frequently. Meaning if you only train between 2-3x a week, this approach would be ideal because you would target most muscle groups two to three times as I mentioned earlier.

 

Doing workouts with body part splits is also very effective. A body part workout split can look like the following:

 

  • Monday– Back and Biceps
  • Tuesday– Legs
  • Wednesday– Shoulders
  • Thursday– Chest
  • Friday-Back and Triceps

 

This is just an example, but there’s literally endless ways to modify and alter your workouts.

 

 

 

Why total body workouts with a kettlebell?

 

The short is answer is because it is an extremely versatile tool. You can do so many movements with just one or two kettlebells. You can carry the kettlebell in different ways too.

 

You can hold it in a goblet position, rack position, overhead and carry to name a few.

 

And almost by default, you would enjoy some shoulder or core stability from using a kettlebell due to the mass of the kettlebell being outside of your hand.

 

 

Total Body Workout for Beginners

 

This first workout will include beginner kettlebell exercises. I’m going to assume you know how to do kettlebell swings.

 

These circuits follow a specific pattern or sequence where you first exercise includes a upper body dominant exercise followed by a lower body exercise and finally a conditioning movement. 

 

Circuit 1

 

Complete the following circuits 3 times and rest 30 seconds in between exercises and sets.

 

 

 

Circuit 2

 

Complete the following circuits 3 times and rest 30 seconds in between exercises and sets.

 

 

 

Total Body Workout for Intermediate Kettlebell Users

 

This workout will include more advanced exercises like windmills and you will rest 10 seconds less than the beginner workout.

 

These circuits follow a specific pattern or sequence where you first exercise includes a lower body dominant exercise followed by a upper body exercise and finally a core movement. 

 

Circuit 1

 

Complete the following circuits 4 times and rest 20 seconds in between exercises and sets.

 

 

 

Circuit 2

 

Complete the following circuits 3 times and rest 20 seconds in between exercises and sets.

 

 

 

 

Advanced Total Body Workout

 

You’re going to first start performing Man Makers with Ascending Loads. Meaning you’re going to perform a Man Maker and do one rep, once you’re done you’re going to continue with heavier kettlebells.

 

Pick 2-3 different size kettlebells and do not rest between reps but rest 1 minute between sets. Perform 3 sets.

 

A Man Maker is combination of renegade rows with cleans, squat and a press. Surely advance stuff.

 

Then…

 

The following 2 circuits blend a bit of core without actually trying to target the core. The 3rd circuit is pure conditioning.

 

 

Circuit 1

 

Complete the following circuits 4 times and rest only 10 seconds in between exercises and sets.

 

 

 

Circuit 2

 

Complete the following circuits 4 times and rest only 10 seconds in between exercises and sets.

 

  1. Double Bottoms Up Front Squat– 10x (pause half a second at the bottom position)
  2. Single Arm Bottoms Up Kettlebell Press from the Floor– 10x/side

 

 

Circuit 3

 

Complete the following circuits 5 times and rest only 15 seconds in between exercises and sets.

 

 

 

 

mm
Juan Lugo
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