Quick guest post today from Forest Vance. Dig this combo of kettlebell and bodyweight — my two favorite workout implements!
A ‘Smoker’ of a Bodyweight and Kettlebell Circuit Workout
By Forest Vance
Picture this: You’re short on time and you’re in need of a great workout. You have a single kettlebell, but you’re not exactly sure how to put together a series of exercises that will do the job of giving you a balanced, full-body workout, and do it quick. Good news: I’ve got a workout that’s right up your alley!
You don’t need a lot of fancy equipment to get an amazing workout: Try this full-body bodyweight and kettlebell circuit. All you’ll need is a single kettlebell and about 20 minutes to spare. After a thorough warm-up, here’s the exact sequence of exercises that you’re going to perform:
- 5 Burpees
- 10 KB Squat Cleans
- 15 Lunges
- 20 KB Swings
- 25 Sit Ups
Repeat this sequence twice as fast as you can.
This workout hits all of your major muscle groups, can be performed in about 20 minutes, and gets you both a resistance training and cardio workout all at the same time. You could do this one instead of a cardio session, or even by itself if you’re pressed for time.
Now, this is just ‘one-off’ type of kettlebell routine; if you’re going to maximize the benefits of kettlebell training, you need to have a comprehensive program that utilizes all of the basic exercises and puts them together into a logical progression over time. You also want to make sure you’re focusing in on mastering the basic exercises and not falling victim to the information overload of kettlebell resources that are floating around out there.
If you’re ready to maximize the benefits of your kettlebell training efforts and start making some real progress, check out the KettlebellBasics.net Quick Start Guide at http://kettlebellbasics.net/kettlebellbasics-net-quick-start-guide
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2 Comments
Thank for the tip on the floppy burpees! Haven’t heard of those before … I’ll have to give ‘em a try!
Sounds Awesome! I’m going to try this tomorrow! If you haven’t tried “floppy burpees” you can try that too…instead of dropping into the straight arm plank position at the bottom of the burpee, lower your body all the way to the ground (like a push-up.) Everything else stays the same. Enjoy!