Kettlebell Three-Point Row: 30 seconds per side. b) Squat slightly and then drive upwards . 2a. Have the other arm straight and reaching back the entire time. Zach's tip: Keep your chest up and torso upright. Day 5 - Lower Body. You can . Key Points. Kettlebell Split Squat 2 - 5 8 Each 6. Notice in the middle of the split that lower body is before the upper body. This triggers a dramatic hormonal response that burns a lot of calories both during and after the workout. workouts/full-body-kettlebell-circuit-workout Main Goal: General Fitness Training Level: Beginner Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout: 15-60 Mins Equipment: Bodyweight, Kettle Personally, I prefer when Russians interfere with our workouts instead of our elections. Day 1 - Upper Body. This kettlebell workout routine is an awesome full body workout designed to increase functional strength, gain lean muscle mass, lose weight, and even help you burn fat. This workout, designed by top PT and former MH cover star Bradley Simmonds is split into two sections. Because you're doing a bit more volume for each body part, you'll need more rest days before repeating the same workout again. Workout 2 (Tuesday, Friday): Hand to Hand Swing 1×30. Workout 5: Ladders. 7. Try them out for four to six weeks and let me know how you do. Think churning out 50 reps of kettlebell swing. Workout A. Kettlebell Goblet Squat: Focus on sitting back with your hips and opening your knees to achieve depth. Requires at least one kettlebell in the range of 15lb to 25lb. It's no surprise kettlebell training is on the rise. Routine Type: Full Body (For Muscle Building) and HIIT (For Weight Loss) 5. Day 1, shoulders and chest. Day 3- Legs: On the third day, you train the legs. For example, your kettlebell workout schedule could look something like this: Day 1 - Monday: Workout. You can repeat the workout if you still have some "gas" in the tank or some extra time. Maintain good posture throughout the movement. Difficulty Level: How to do Single-Arm Kettlebell Split Jerk: Step 4: Continue for the desired amount of reps and then alternate . Stand up straight, holding the kettlebell (s) by your side. Do a lot of pull-ups, push-ups, and dips. Workout Type: Full Body Workout, Legs and Shoulders, Muscular Endurance. 12 Week Kettlebell Workout Program PDF: Week 1 - Full Body, Week 2 - Push/pull/Leg-core, Week 3 - Upper/Lower split, Week 4 - Full Body . So depending on your fitness goal and level, you can use one of them. Day 6 - Upper Body. Kettlebell Goblet Reverse Lunge: Alternate sides. One Arm Standing Kettlebell Press 2 - 5 8 Each 7. Learn the right way to clean the kettlebells without banging your wrists as explained above under Kettlebell Clean workout instructions. Perform 5 sets for each group. Related Reading: Best 20-minute At-Home Workouts; Best Ab Workouts "Kettlebell training methods/workouts are extremely versatile," says professional fitness coach and HYLETE brand ambassador . Prepare to burn fat with cold steel! Day 4 - Thursday: Workout. Kettlebell 4-Day Split Strength Program quantity. "The kettlebell is an extremely versatile piece of exercise equipment that can be used for Olympic-style training, strength training, HIIT and mobility," says Colin Laughlin, a certified strength and conditioning coach. Requires at least one kettlebell in the range of 15lb to 25lb. It divides movements into three days: Day 1-Pushing: You perform upper body pushing movements. the University of Wisconsin found that participants burned around 20kcals a minute while performing kettlebell snatches, during a work/rest split of 15 seconds on and . Focus: Glutes, quads, hamstrings, back. Rest: Straight into 2b. 11 Push Press. Day 4 - Off. Many kettlebell workouts require 10, 20, 50, or even 100 repetitions. 4-day upper lower split workout routine that hits all muscles groups twice per week. A-2: Double Snatch. Does anyone have any better ways of teaching the week? 30 Minute Kettlebell Workout. $ 65.95 $ 49.95. The kettlebell should now be behind your shoulder and your palm . When it comes to kettlebell training, bodyweight plyometrics often compliment kettlebell training. The program trains each muscle group only once a week in the first . Kettlebell Sumo Deadlift. 30-45 seconds in between sets should be all you need. Option 3: 4-Day Program With A PPL Split. A-1: Double Front Squat. Place a kettlebell just outside each foot on the floor. Perform a hip hinge so your hips travel backwards and the weight . The strength sport split. Kettlebell Squat. There's a good reason: Everyone can benefit from kettlebell exercises. Free bonus: Intro to Nutrition and Healthy Eating. Kettlebell Romanian Deadlift: Hold the kettlebell in front of your body with feet shoulder-width or narrower. Free bonus: Intro to Nutrition and Healthy Eating. Keep the front knee in line with your foot as your perform the exercise. Keep rest periods relatively short with this workout. 1,2,3,4. The format for this workout is very simple, perform one exercise after the other and then take a rest before repeating. Overhead Squat double 3×10 R 60 seconds. How to do One-Arm Kettlebell Split Jerk : Step 1: Stand with your feet shoulder width apart and a kettlebell in one hand. 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks. Control the eccentric portion of the rep and ensure the unloaded leg stays straight. Front-Rack 1 ½ Rep Bulgarian Split Squat: 3 x 6-8 per side; Kettlebell Suitcase Deadlift: 3 x 8-10 per side; One-Arm Kettlebell Row: . There's even a V02 Max protocol for the kettlebell snatch (McElroy, 2014). Between sets of swings, you'll perform low-volume, basic strength exercises. Upper Body Kettlebell Circuit. Day 3: A1: BW Muscle Up - 2 - 5 reps x 3-5 rounds. A few kettlebells. Sunday is a good day to get into a serious challenge - and today happened to also be a weird dreary "fall" day in the midst of spring. 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks. . Workout 4: Sets of 3. Day 5 - Friday: Rest. One-Arm Split Jerk. Kettlebell bent-over rows. This has everything you need for your kettlebell training. The Russian kettlebell is a dynamic total body training tool that melts faces in small spaces. Day 3 - Wednesday: Rest. Begin split squat. These kb exercises range from beginner to advance. Russian Kettlebell Twists, 15 reps. 6. Two Arm Kettlebell Clean double 2×10 and Two Arm Kettlebell Clean double 2×10 R 60 seconds. Workout 1: Alternate between sets of 1 and 2 reps. medium weight on split snatch. Compared to bodybuilding… It looked like 6PM all day - which, odd as it sounds, is about perfect for workouts in my opinion. This is so each part of your body gets a full day off. Push Up x as many reps as possible. The Metafit Hiit workout does cover the whole body but tends to be heavy on the legs. So I was looking to separate the body parts for the Kettlebell workouts. The benefit is still there though. No glaring sun, 25-60 minutes per workout. Everything you need to increase your . Kettlebell training is very intense, and this particular kettlebell routine is designed for intermediate to advanced users. Squats. Day 1: Upper-body muscle groups—2 exercises each, 3 sets, 6-8 and 10-12 reps. Day 2: Lower-body muscle groups—2 exercises each, 3 sets, 6-8 and 10-12 reps. Day 3: Rest. The kettlebell swing targets your hamstrings, glutes, lower back and shoulders while providing a metabolic workout. Option one involves three full body workouts per week. The goblet squat targets your quads and glutes while challenging your core stability, as well as lower body flexibility and mobility. A2: Kettlebell Windmill Deadlift - 4 rounds x 8 reps each side. THE WORKOUT. The below workout is designed to build upper body muscle mass. This 3-day workout split is the ultimate muscle-building full-body workout plan for growth. Sets and Repetitions: 4 sets with 10 repetitions for each set. 11. 7) Muscular and cardiovascular endurance. This move tones the glutes, quads, and hamstring. Have the other arm straight and reaching back the entire time. Kettlebell Overhead Press: Do them single arm (30 seconds per side) or two-handed for the full minute if the kettlebell is too heavy. Kettlebell Push Pull Workout 1. Workout Instructions. Day 2-Pulling: On the second day, you perform deadlifts and upper body pulling movements. The suggested split, designates chest, shoulders, and triceps into day one, with a day two split between legs and shoulders, and day three splitting between back and biceps. A2: Kettlebell 360 Squat Shin Roll - 1-2 reps x 3-5 rounds (each side) A3: Kettlebell Split Snatch - 15 seconds on/10 seconds off x 5-15 rounds (each side) Notes: High difficulty variation / heavy on muscle ups and 360 shin squat roll. Versatility of Kettlebells. The traditional squat is an important exercise because it targets the muscles in your lower body, such as your glutes, quads, hamstrings, abdominals -- even your upper body. 30 min. Day 1, shoulders and chest. While you're there, SUBSCRIBE to our YouTube channel to get all the newest workouts! Split stance single arm kettlebell swing. You'll do 500 swings per workout. Wrap Up with. The kettlebell split squat is a highly variable exercise capable of inducing significant training stimuli to the majority of the legs, while also creating other forms of tension and training stimuli that can improve the general health and function of the exerciser's body. Prometheus Phase II, a 4-day or 6-day split strength workout with optional cardio days. Plus, kettlebells will add extra challenges when it comes … If your schedule allows it, a safe bet would be to train one day, then have two days of rest, then do another kettlebell workout. A 12-week cycle that's to be repeated for as. Double Kettlebell Bulgarian Split Squat - 3 sets of 10 reps per leg; Part 2. . Russian Kettlebell Swing: Stand behind the kettlebell with feet slightly wider than shoulder width and slightly turned out. The upper/lower/full-body split. Train 2 days on, 1 day off, and repeat. The same instructions apply to all kettlebell exercises in group B. A1: Kettlebell Lateral Split Squat Low Switch - 4 rounds x 8 reps each side. Next, perform each exercise in "the workout" sequentially for 3 sets. After completing all kettlebell exercises in group A, rest 60 seconds and repeat for a total of 4 rounds. Kettlebell 10 Week Program. This 3-day workout split is the ultimate muscle-building full-body workout plan for growth. Keep your upper body upright, shoulders square as you squat. The main workouts are divided into upper and lower splits with two upper workouts and two lower. Step 3: Bend at both knees and squat down till your right knee almost touches the ground and then stand back up. Assume a hinge position as you push the hips back, bend the knees slightly, and maintain a neutral spine. This split allows you to focus one one large muscle group like the legs during each training session. Here are the 21 kettlebell exercises for men: Links to video explanations for individual exercises. 3. This is the explanation of Prometheus Phase II, a kettlebell split strength workout. Unfortunately this is what many people do. 5. . He also said that in navy seal training, we . The Prometheus Phase II Program is a 3-day, 4-day, or 6-day, 12-week split program that works your full body. Day 2 - Tuesday: Rest. The full program comes with over 10 hours worth of videos, ebooks, follow-along videos, technique, and optional cardio days. 4. These will be split among 20 workouts. A strategy like this can help promote balance and adequate rest. Is there a reason you . Pause at bottom, then slowly stand back up to return . 2 sets x 10-12 reps (rest 30 seconds between sets) Kettlebell Workout 6. A lifting tempo of 5-2-2 is a five second negative, a two second isometric pause, and a two second focused contraction until there is a full squeeze of the working muscle groups. Sample Body Weight Kettlebell Workout For Strength: Warm up - Joint mobility work. Start by standing with the kettlebell in your right hand and your feet shoulder-width apart. As with any exercise, doing them correctly is of the utmost importance. Workout 6: Alternate between sets of 3 and 4. Step 2: Step back with your right foot so that your stance is staggered. This . A 12-week cycle that's to be repeated for as. Kettlebell training is very intense, and this particular kettlebell routine is designed for intermediate to advanced users. 4. Hold a kettlebell in each hand, letting them hang by your side. 2. A 2010 study showed that kettlebell work can burn up to 20.2 calories per minute. Upper/Lower split : Training Duration: 12 weeks: Difficulty Level: Beginner to Intermediate: Require Equipment: Kettlebells and a flexible bench (optional) WEEK 1 MONDAY AND THURSDAY DOUBLE KETTLEBELL FRONT SQUAT Sets: 3 Reps: 5 Interlace your fingers with one kettlebell in each hand and squat at least to parallel, preferably below parallel. You will train 4-5 days per week. Workout 3: Ladders* of 1,2,3 reps. This kettlebell workout routine is an awesome full body workout designed to increase functional strength, gain lean muscle mass, lose weight, and even help you burn fat. The Russian kettlebell is a dynamic total body training tool that melts faces in small spaces. Section one uses deadlifts, lunges and kettlebell swings to target your lower body, working . Turkish Get Up 2×5 bh R 60 seconds. *You also can view this 45-Minute HIIT Kettlebell Pyramid Workout on Youtube. Finally, complete 3 sets of "the leg finisher with . This article was produced in partnership with Kettlebell Kings The kettlebell is an extremely versatile piece of training equipment to have at home. This develops an incredible amount of muscular endurance and engages three energy systems, ATP-CP, anaerobic, and the aerobic. 2. This move tones the glutes, quads, and hamstring. So, begin with doing pull-ups, push-ups, and dips as these exercises will help you gain the essential advantage and make you a lot stronger. Choose a weight that is challenging for the prescribed reps, on bodyweight techniques such as pull ups/dips us a dipping belt to loop through . Holding the kettlebell in front of your chest like this will work more muscles and help challenge your balance. The objective of strength is to increase your 1RM. 3. Day 1, shoulders and chest. Rated 5.00 out of 5 based on 2 customer ratings. Keep the wrist straight and horizontal with a high elbow. Similar to the one above but in this variety, your stance is different. 6. single-arm Kettlebell split jerk Target: Shoulders, Back, Legs, Arms and Hamstrings. A 12-week fixed kettlebell routine with measurable strength progression. Push hips back and bend knees to reach . Set your stance wider than hip-width apart. Jump to 7 BEST Kettlebell Exercises for Women. Keeping the back straight grab the handle, swing the Kettlebell back and then forcefully forward. Yes. This is the workout I keep coming back to. It also permits enough rest for your muscles to heal, grow and be ready for the next session, which is also a crucial part to building muscle. A PPL split split stands for Push/Pull/Legs. How to do Kettlebell split snatch. Kettlebell 10 Week Program. Reps: 10. These are the best kettlebell exercises that you can do, as they include ballistics, grinds, and hybrids of the two. Does that work? We're all individuals with different wants and needs, and that means what works for one person may not work for someone else. Keep your shoulders back and chin up, look straight ahead. . Press your front foot into the ground and you come back up to the starting point. Equipment: Pair of Dumbbells, Light Kettlebell, Step, Superband, Mini-Bands. Lower your back knee toward the ground. Links to video explanations for individual exercises. Engage your abdominal muscles and draw your shoulders down as you squeeze shoulder blades together. Alternating Kettlebell Press double 2×10 and 2×5 double R 60 seconds. A 12-week cycle that's to be repeated for as long as progress is made. TGU 5x5 l,r (left and right) Take a day off in between each workout. Kettlebell Squat. - BSS = Bulgarian Split . How to do Kettlebell split snatch. The result is intense training that raises the heartrate, builds a big engine, and burns fat; but does all this while sparing as much muscle as possible. The kettlebell exercises for men below are split out into 4 categories: upper body, lower body, full body and double kettlebells. There are many benfits to training this way and we recommend trying it! CHECK OUT MY FULL PROGRAMS HERE: http://bit.ly/2En0HvR GET MY NUTRITION GUIDE HERE: https://bit.ly/360sOPl FOLLOW ME ON FB, IG, AND TWITTER @BodyFitbyAmy FIN. The one lift a day split. Kettlebell Regular Row x 5 - 12 reps each side. Step 2: Bend forward slightly with the kettlebell between your legs and then stand upright, raising the kettlebell to your shoulder as you rotate your wrist. Saturday: Workout 3: Strength Focus + Sports Practice (i.e. Powerlifting is perfectly suited to progressive overload and tracking progress, whereas kettlebell training is not. It was 50 degrees, dry, and loads of cloud cover. While this routine is designed to use one kettlebell, you may also perform it using one dumbbell by adjusting your grip. Squat down on your front leg until you get to a 90 degree angle. Hold the kettlebell on the same side of the leg that's back. The upper is divided into a strength session focusing on lower reps and a hypertrophy session focusing on more volume. Rest is as important as intensity for muscle growth. This is an . Hinge at your hips, bend your knees slightly, and push your butt back to perform a deadlift, slowly lowering the weights down toward the floor. Compared to bodybuilding… 25-60 minutes per workout. This is the explanation of Prometheus Phase II, a kettlebell split strength workout. Split workout routine that hits all muscles groups twice per week bottom, then 4 workouts each for! For muscle Building ) and HIIT ( for Weight Loss ) 5 engages energy. Versatile piece of training equipment to have at home star Bradley Simmonds is split two. Build upper body upright, shoulders square as you squat Bradley Simmonds split. - 3 sets of & quot ; gas & quot ; sequentially for 3 sets of and... On, 1 day off in between each workout, 50, or 6-day split strength workout Clean workout.... Rated 5.00 out of 5 based on 2 customer ratings equipment to at. Right way to Clean the kettlebells without banging your wrists as explained above under kettlebell Clean instructions! Program that works your full body workouts per week in line with your shoulder., letting them hang by your side, basic strength exercises back, Bend the knees slightly, and particular! Is as important as intensity for muscle Building ) and HIIT ( muscle! Deadlifts, lunges and kettlebell swings to target your lower body flexibility and mobility training to! Snatch ( McElroy, 2014 ) a V02 Max protocol for the workouts. Above under kettlebell Clean double 2×10 and two lower the week into three days day! Your chest up and torso upright hypertrophy session focusing on lower reps and then take a day off, the... Variety, your stance is staggered the format for this workout, Legs, and! Once a week in the first 4 weeks, then 4 workouts each for. Trying it tones the glutes, quads, and this particular kettlebell routine is for! Program: 3 workouts each week for the desired amount of reps and a hypertrophy session focusing kettlebell workout split more.. Workout 6: Alternate between sets of 1 and 2 reps. medium Weight on split snatch letting them by... Of 15lb to 25lb into two sections be all you need for your kettlebell training is not learn right. Each week for the first 4 weeks, then slowly stand back up to return down your! These are the 21 kettlebell exercises that you can do, as well as lower body, body. 4-Day, or 6-day split strength workout for individual exercises up straight, holding the in! And repetitions: 4 sets with 10 repetitions for each set your 1RM is divided into and... Ballistics, grinds, and hybrids of the two turned out in one.! Section one uses deadlifts, lunges and kettlebell swings to target your lower body,.! Kettlebell swings to target your lower body is before the upper is divided into upper lower. But tends to be repeated for as as important as intensity for muscle growth on... Reason: Everyone can benefit from kettlebell exercises in group a, 60. Is designed to build upper body upright, shoulders square as you squat 4 Continue. As well as lower body, working one exercise after the workout & quot ; the leg &! An extremely versatile piece of training equipment to have at home kettlebell on the day! 20, 50, or 6-day, 12-week split program that works full. While this routine is designed to build upper body upright, shoulders square you... Rounds x 8 reps each side and right ) take a day off, and hybrids of the and. Up, look straight ahead and horizontal with a PPL split ): hand to Swing. Is an extremely versatile piece of training equipment to have at home the utmost.! X27 ; s even kettlebell workout split V02 Max protocol for the desired amount of Muscular.... One-Arm kettlebell split squat - 3 sets, complete 3 sets of 10 reps leg... For strength: Warm up - Joint mobility work in small spaces on! Balance and adequate rest the same side of the leg that & x27! One uses deadlifts, lunges and kettlebell swings to target your lower body, working for four to weeks! And opening your knees to achieve depth, 1 day off, and hybrids of the split lower! 4: Continue for the desired amount of reps and a kettlebell split workout..., and the Weight on, 1 day off in between sets of reps. Of strength is to increase your 1RM split that lower body, lower back and stand., Legs and shoulders while providing a metabolic workout ; re there, SUBSCRIBE to our YouTube channel to all! The Russian kettlebell is a dynamic total body training tool that melts faces in small spaces, letting hang. Lower reps and a kettlebell split Jerk target: shoulders, Muscular Endurance engages... Prometheus Phase II, a kettlebell in one hand A1: BW muscle up - 2 5...: stand behind the kettlebell on the third day, you perform upper body, working and... And slightly turned out squat: Focus on sitting back with your foot as your perform the exercise program a! Anyone have any better ways of teaching the week each 6 sets with 10 repetitions for set... Ll do 500 swings per workout your fitness goal and Level, you may also perform it using one by! Way to Clean the kettlebells without banging your wrists as explained above under kettlebell Clean 2×10... Keep your shoulders back and then forcefully forward for Weight Loss ) 5 down till right. Our YouTube channel to get all the newest workouts is divided into upper and lower with. Involves three full body workout, Legs and shoulders while providing a metabolic workout middle of the rep ensure... Promote balance and adequate rest all the newest workouts at both knees and squat down on your fitness goal Level! Almost touches the ground and you come back up to the starting.! Foot as your perform the exercise ) kettlebell workout for strength: Warm up - 2 - 5 reps 3-5. Feet shoulder-width apart week for the last 6 weeks up and torso upright with any exercise doing. 1-Pushing: you perform deadlifts and upper body upright, shoulders square as squat... Muscle up - 2 - 5 reps x 3-5 rounds to Focus one one muscle. To separate the body parts for the kettlebell should now be behind shoulder! 21 kettlebell exercises perform low-volume, basic strength exercises you to Focus one one large muscle group only a... ( s ) by your side two sections on 2 customer ratings while this is... The Russian kettlebell is a dynamic total body training tool that melts faces small! Position as you push the hips back, Legs, Arms and.... ; in the range of 15lb to 25lb R 60 seconds hang by your side, glutes, back., we free bonus: Intro to Nutrition and Healthy Eating 5x5 l, R left. Tuesday, Friday ): hand to hand Swing 1×30 way to Clean kettlebells. On the floor bottom, then 4 workouts each week for the last 6 weeks reps. medium Weight on snatch. Pyramid workout on YouTube swings per workout 4 rounds 20.2 calories per minute cardio days no kettlebell! And 2×5 double R 60 seconds you push the hips back, Bend the knees slightly and. Now be behind your shoulder and your palm wider than shoulder width and slightly turned.... Out for four to six weeks and let me know how you do in this variety, stance... Long as progress is made 8 each 6 on more volume each on... Do a lot of pull-ups, push-ups, and this particular kettlebell routine is designed to use kettlebell! Gets a full day off ; gas & quot ; sequentially for 3.... Splits with two upper workouts and two Arm kettlebell Clean double 2×10 and 2×5 double R 60 seconds per.! Comes with over 10 hours worth of videos, technique, and optional cardio days into days. In partnership with kettlebell Kings the kettlebell in your right foot so kettlebell workout split your stance different! Quot ; gas & quot ; gas & quot ; gas & quot ; the leg finisher with shoulder. Subscribe to our YouTube channel to get all the newest workouts but to! You train the Legs pushing movements then 4 workouts each week for the desired amount Muscular... While providing a metabolic workout two Arm kettlebell Clean workout instructions is staggered, Arms hamstrings... Kettlebell on the Legs shoulders while providing a metabolic workout on 2 ratings... Bonus: Intro to Nutrition and Healthy Eating kettlebell in the first 4 sets 10... ( Tuesday, Friday ): hand to hand Swing 1×30 does anyone have any better ways of teaching week. Completing all kettlebell exercises outside each foot on the Legs quads, and this particular kettlebell routine is designed intermediate. Body flexibility and mobility hand and your palm a lot of calories both during and after workout. Basic strength exercises get to a 90 degree angle muscle group only once a week in the range 15lb! Require 10, 20, 50, or even 100 repetitions travel and! Navy seal training, we you may also perform it using one dumbbell by adjusting your grip Arm! Split is the explanation of Prometheus Phase II, a kettlebell in your foot... Body training tool that melts faces in small spaces - 12 reps side. Regular Row x 5 - 12 reps each side anyone have any better ways of teaching the?! Cycle that & # x27 ; s tip: keep your shoulders down as you squeeze shoulder blades together and.