Crush Your Week: 5 Kettlebell Workouts
These five kettlebell workouts are all you’ll need to get lean and build muscle. Each workout can be done in less than 20 minutes, and all you need is matching kettlebells.
What are the benefits of kettlebell workouts?
Adding a kettlebell to your home gym arsenal can provide you several training benefits, including:
- Versatile workouts
- Improved core strength
- Increased muscular endurance and stamina
- Reduced risk of injury
- Improved mobility and range of motion
Workout: Monday
A 4-round circuit workout with 60 seconds of rest between rounds. Do 10 reps of each exercise and rest the remainder of each minute.
- Goblet squats
- Bent-over rows (left)
- Bent-over rows (right)
- KB deadlifts
Workout: Tuesday
For these 2 circuits, do each exercise for 30 seconds and then rest for 30 seconds. Rest 60 seconds between rounds.
Circuit I:
- Goblet squat jumps
- Palm plank drag-throughs
- KB swings
Circuit II:
- KB lateral squats
- Farmer carries
- Goblet alternating reverse lunges
Workout: Wednesday
Do the circuit for 3 rounds, performing each exercise for 30 seconds and then resting for 30 seconds before the next exercise. Rest 60 seconds between rounds.
- KB floor presses
- KB shoulder presses (left)
- KB shoulder presses (right)
- KB single-arm swings (left)
- KB single-arm swings (right)
Workout: Thursday
A 20-minute AMRAP (as many reps as possible in 30 seconds). Rest 30 seconds between exercises and no rest between rounds. See how many reps and rounds you can conquer before time runs out!
- KB bent-over rows
- KB swings
- KB deadlifts
- KB Russian twists
Workout: Friday
Do the circuit for 3 rounds, performing each exercise for 60 seconds and then resting for 30 seconds before the next exercise. Rest 60 seconds between rounds.
- Double KB push-presses
- Double KB deadlifts
- Double KB farmer carry
- Double KB floor presses
