The Ultimate 20-Minute Kettlebell Workout
Head Performance Coach John Papp - Kettlebells are one of the most versatile strength training implements in the fitness world. They can be used for strength training, conditioning, and even mobility! There are quite literally hundreds of exercises that you can do with kettlebells.
If you are a client at Xceleration Fitness, you know how much we love to use them, as you can find at least one kettlebell exercise in every workout.
This workout is set up as a 20-minute AMRAP (As Many Rounds as Possible). Set a timer to 20 minutes and go down the list of exercises. Once you reach the end of the list, repeat as many times as possible.
1. Turkish Get Up x3/side
Lie down on your back with a kettlebell in one hand.
Press the bell straight up and out from your chest.
Raise and bend the knee on the side of the bell.
Extend your opposite arm out to the other side.
Keeping the bell pressed out, come up to your opposite elbow.
Next, come up to your hand still pressing the bell out.
Raise your hips up and “make a table” with your body.
Slide your foot and knee back under your body. You should now be resting on the knee opposite your overhead arm.
Stand up on both feet, still pressing the weight overhead.
Reverse the motion and return to the ground keeping your arm locked out the entire time.
This is a very tricky exercise to master. Practice first without weight, then progress to light weight (5 to 15 pounds). Move up to heavier weight only after you become comfortable with the exercise.
Remember: Elbow, hand, hip, stand!
2. Clean x6/side
Place the bell between your feet set shoulder-width apart and grab the handle with one hand.
Explosively bring the bell up to chest level, keeping it as close to your body as possible. Think of it like zipping up a coat.
When the bell reaches chest level, your hips, knees, and ankles should be fully extended (triple extension).
When the bell reaches the top and you are in triple extension, “drop under” the bell and catch it in front rack position. Make sure to check out the video for a visual demonstration.
3. 1.5 Rep Goblet Squat x10
Hold the bell at chest level, again holding the sides of the handles.
Squat down to the bottom, come halfway up, return to the bottom, then return to the top.
Why: Adds volume to the workout and really challenges your lower body.
4. Plank Transfer x10/side
Assume a plank position with a bell resting on the ground outside one hand.
Reach across with the hand opposite of the bell, maintain your position, lift it across your body and set it on the ground on the opposite side.
Keep your hips and torso locked in place and brace your abdominal muscles to ensure success with this.
5. ½ Kneeling Bottoms Up Curl x8/Side
Assume a lunge position with your back knee on the ground and the bell on your down-knee side.
Grab the bell at the top of the handle, curl the weight up and press it overhead.
When you do this, squeeze as hard as possible with your hand to keep the bell in place. When you press it overhead, the bell should be upside down with the handle below the ball.
6. 2 Arm Swing x15
Stand with feet slightly wider than shoulder-width, set the bell between your feet and even with your heels.
Hinge at the hip, keeping your back straight, until you can grasp the bell with your hands.
Pop your hips forward and stand straight up until the bell is at sternum height.
Focus on using your glutes.
Repeat the movement explosively using your hips each time and making sure not to overextend backwards.
7. Halos x10/direction
Grab a bell by the sides of the handles and hold it close to your chest.
Squat down and while holding the Squat, circle the bell around your head and return to the original position.
Why: Halos train the lower body and abdominal muscles isometrically (no movement). They also target the triceps and shoulders.
So there you have it #teamxcel give this kettlebell workout a shot and let us know how many rounds you get!