These workouts are short and sweet. But they work!
If you’re short on time and equipment, these workouts are a great way to get stronger, leaner, and much more fit. Throw one of these into your morning routine or pre-supper ritual, and you’ll see some major changes.
Just be sure to check with your doctor before starting this or any other workout program. And if you are not proficient with your form, please reach out to a professional coach who can help you perfect your technique and keep you safe!
Workout 1 – Goblet Squats and Hinges
This workout is great for people who are relatively new to kettlebell training. The “weighted hinge” in this workout will help you progress to the more advanced (and effective) kettlebell swing.
Give this one a try and you’ll quickly learn why it’s often dubbed the “Butt Blaster”.
That’s ten squats, ten hinges, nine squats, nine hinges, eight squats, eight hinges, all the way down to one of each. Do this without resting or putting the bell down between movements.
If the fifty-five squats and hinges weren’t enough, feel free to go through it twice.
Workout 2 – Abs and Glutes
If you’re looking for a solid core and butt workout, this is a great one to do.
Make sure you squeeze your glutes as hard as you can at the top of each deadlift and you’ll be sure to get the most out of this workout.
- 5 Rounds:
Rest as needed between exercises. If you want to progress this workout, add distance to the suitcase carries each session.
Workout 3 – Humane Burpee
Dan John introduced me to his “Humane Burpee” workout at the Russian Kettlebell Certification a few years ago. And, even as a fairly advanced kettlebell trainee, this is still one of my favorites.
If you’re ready to swing and want a full-body workout that gets your heart going, you can’t go wrong with the Humane Burpee
Try to do this without resting between movements. That’s 15 swings, 5 squats, 5 push-ups, 15 swings, 4 squats, 4 push-ups, etc. It isn’t going to take you long to complete the 75 swings, 15 squats, and 15 push-ups, but it will take a while to recover from.
If you’re really feeling good, try going for ten rounds, starting the squats and push-ups at 10 reps each and working down from there.
Workout 4 – Swings, Squats, and Horn Walks
Each round of this workout is going to take you about a minute to complete. Your heart rate can get pretty high during that minute. Don’t be afraid to rest a while between rounds.
Complete each round without putting the kettlebell down. Rest as needed between rounds and go for as many rounds as you feel comfortable with.
Workout 5 – Cardio Front Squats
This one will get your heart going.
And your legs.
The best way to do this workout is to switch hands each round. For example, you’ll start with 10 cleans and 5 front squats with the bell in your left hand, then do the same 10 cleans and 5 squats with the bell in your right hand. Switch the bell back to the left hand for your 8/4 round and so on.
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