When you’re looking to condition your body for enduring strength, look no further than the Russian kettlebell. “You can seamlessly add load to your body using a kettlebell, while performing powerful exercises in a lower impact way,” says Lauren Brooks, a personal trainer and StrongFirst kettlebell instructor team leader and owner of On the Edge Fitness in San Diego. “It becomes fluid extension of your body, allowing the opportunity for increased stamina and mental toughness to persevere.”
But just because your aim is conditioning, you should never consider a kettlebell workout a long, slow slog like you would with, say, a steady-state cardio session. Kettlebells are meant to be moved with intention. “Through ballistic kettlebell movements, you’re able to produce much higher muscular forces with less weight, increasing muscular capacity for force production across all activities, including endurance events,” says NYC-based Samantha Carmean, CSCS, a StrongFirst certified kettlebell instructor and founder of MindfulMeathead.com.
When doing these workouts, designed by Carmean and Brooks, there are two rules to follow. First, keep the kettlebell movements explosive, never plodding. And second, stop once you notice the quality of your reps is waning. “Always leave a few good reps in the tank,” says Carmean. “Neural fatigue is a great predictor of injury, so don’t let your ego get in the way.”
Workout 1:
Warmup:
3 down dog to up dogs
10 slow bodyweight squats
10 halos with a light kettlebell
10 hip circles each direction
1 body weight Turkish get-up per side
Workout:
Do as many rounds as possible in 20 to 30 minutes.
Beginner: 30 seconds on, 30 seconds rest
Intermediate: 30 seconds on, 20 seconds rest
Advanced: 30 seconds on, 15 seconds rest
KB single-arm rows (less strong side)
KB single-arm rows (stronger side)
Two-arm KB high pull, catch, and squat
Two-hand KB swing
High plank
Workout 2:
Warmup:
3 down dog to up dogs
10 slow bodyweight squats
10 halos with a light kettlebell
10 hip circles each direction
1 body-weight Turkish get-up per side
Workout:
Do as many rounds as possible in 20 to 30 minutes.
Beginner: 30 seconds on, 30 seconds rest
Intermediate: 30 seconds on, 20 seconds rest
Advanced: 30 seconds on, 15 seconds rest
KB deadlift squat thrust
KB deck squats (do a squat into a roll back to your shoulder blades, then roll back up to your feet and repeat.)
KB snatch, each side
Plank w shoulder taps
Workout 3:
Warmup:
3 down dog to up dogs
10 slow bodyweight squats
10 halos with a light kettlebell
10 hip circles each direction
1 body-weight Turkish get-up per side
Workout:
Do as many rounds as possible in 20 to 30 minutes.
Beginner: 30 seconds on, 30 seconds rest
Intermediate: 30 seconds on, 20 seconds rest
Advanced: 30 seconds on, 15 seconds rest
Single-arm KB clean and push-press (less strong side)
Single-arm KB clean and push-press (stronger side)
Single-arm KB swing (less strong side)
Single-arm KB swing (stronger side)
Forearm plank
Workout 4:
Warmup:
3 down dog to up dogs
10 slow bodyweight squats
10 halos with a light kettlebell
10 hip circles each direction
1 body-weight Turkish get-up per side
Workout:
Do as many rounds as possible in 20 to 30 minutes.
Beginner: 30 seconds on, 30 seconds rest
Intermediate: 30 seconds on, 20 seconds rest
Advanced: 30 seconds on, 15 seconds rest
KB clean, squat, press (less strong side)
KB clean, squat, press (stronger side)
Hand-to-hand KB swing
Two-hand KB swing
Plank with shoulder taps
Workout 5:
Warmup:
3 down dog to up dogs
10 slow bodyweight squats
10 halos with a light kettlebell
10 hip circles each direction
1 body-weight Turkish get-up per side
Workout:
Do as many rounds as possible in 20 to 30 minutes.
Beginner: 30 seconds on, 30 seconds rest
Intermediate: 30 seconds on, 20 seconds rest
Advanced: 30 seconds on, 15 seconds rest
Double KB clean, squat, press
Single-arm KB swing (less strong side)
Single-arm KB swing (stronger side)
Hand-to-hand KB swing
Burpees
Workout 6:
Warmup:
10 shoulder shrugs in sphinx position (lying face-down, forearms on floor, chest lifting) 6 SFG arm bar, each side
15 glute bridges
30 seconds plank (creating as much tension as possible in the lats, glutes, quads, and abs)
x2
Workout:
Choose either a two-handed KB swing or a double KB (one in each hand) swing. Use an appropriate weight that allows you to maintain good form without losing tension over time.
Set a timer for 10 minutes.
Do 10 KB swings at the top of every minute
For the remainder of the minute, rest in the bottom of your squat position (either in the goblet with one kettlebell or racked position with two kettlebells)
Rest 2-3 minutes
x2
Workout 7:
Warmup:
10 shoulder shrugs in sphinx position (lying face-down, forearms on floor, chest lifting) 6 SFG arm bar, each side
15 glute bridges
30 seconds plank (creating as much tension as possible in the lats, glutes, quads and abs)
x2
Workout:
5 Single-arm KB swings each arm
3 Single-arm KB high pulls each arm
2 Single-arm KB snatches each arm
Rest with 10 deep breaths
x10-20
Tip: Breathing slower = more rest between sets. Use a heavy kettlebell ( 24 kg+). “Aim to develop as much tension as possible,” Carmean says. “Don’t let your ballistic lifts lose their explosive power.”
Workout 8:
Warmup:
10 shoulder shrugs in sphinx position (lying face-down, forearms on floor, chest lifting) 6 SFG arm bar, each side
15 glute bridges
30 seconds plank (creating as much tension as possible in the lats, glutes, quads and abs)
x2
Workout:
1 Single-arm KB swing
1 Single-arm KB snatch
Switch sides and repeat.
Ladder up to 8 (2 reps, then 3, etc.).
Rest as needed to maintain power.
Repeat the full ladder from the bottom.
Workout 9:
Warmup:
10 shoulder shrugs in sphinx position (lying face-down, forearms on floor, chest lifting) 6 SFG arm bar, each side
15 glute bridges
30 seconds plank (creating as much tension as possible in the lats, glutes, quads and abs)
x2
Workout:
Your choice of hand-to-hand (switching hands every rep) OR double KB swings for time:
15 seconds, rest 15 seconds then
20 seconds, then
25 seconds, then
rest 60-90 seconds
x 10-20 rounds, depending on training level/stamina.
Workout 10:
Warmup:
10 shoulder shrugs in sphinx position (lying face-down, forearms on floor, chest lifting) 6 SFG arm bar, each side
15 glute bridges
30 seconds plank (creating as much tension as possible in the lats, glutes, quads and abs)
x2
Workout:
25 KB swings
2 KB goblet squats
2 pullups
20 KB swings
3 KB goblet squats
3 pullups
15 KB swings
5 KB goblet squats
5 pullups
10 KB swings
10 goblet squats
10 pullups
Rest only as necessary between exercises, and choose an appropriate size kettlebell (around 24 kg). Repeat the workout if desired.
