If you’re a strength training addict who thrives on new ways to challenge the body, kettlebell couplet workouts are a great option for testing your limits and spicing things up.
We recently stopped by to visit Mike Stehle of Training Room Online in Avon and Point Pleasant Beach, N.J., for a fresh routine that he uses to get his clients and athletes the brute strength they desire. Give this blown-out workout a shot. (Click the links for Stehle’s visual guides to these exercises.)
Warmup
5 minutes of Kettlebell Turkish Get-Ups (Alternating arms each rep)
Couplet A: Exercises
1. Kettlebell Squat/Goblet Squat
Couplet A: Repetition Structure
Perform as many sets as possible in a 10-minute time frame:
1 Kettlebell Squat –> 1 Pull Up
2 Kettlebell Squats –> 2 Pull Ups
3 Kettlebell Squats –> 3 Pull Ups
4 Kettlebell Squats –> 4 Pull Ups
5 Kettlebell Squats –> 5 Pull Ups
4 Kettlebell Squats –> 4 Pull Ups
3 Kettlebell Squats –> 3 Pull Ups
2 Kettlebell Squats –> 2 Pull Ups
1 Kettlebell Squat –> 1 Pull Up
Rest: 2 minutes
Couplet B: Exercises
1. Single or Double Kettlebell Swing
Couplet B: Repetition Structure
Perform as many rounds as possible in 10 minutes:
2 Kettlebell Swings –> 1 Kettlebell Press
4 Kettlebell Swings –> 2 Kettlebell Presses
6 Kettlebell Swings –> 3 Kettlebell Presses
8 Kettlebell Swings –> 4 Kettlebell Presses
10 Kettlebell Swings –> 5 Kettlebell Presses
Rest: 2 minutes
Workout Finisher
1. Double Kettlebell Overhead Walk, 30 seconds
2. Rack Hold, 30 seconds
3. Farmer Walk, 30 seconds
Perform 3-4 sets of the finisher routine.
Workout Finisher Demonstration
https://www.youtube.com/embed/2ehxEFLukpo
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