Kettlebells are not just for building muscle. When combined with aerobic activities, such as jumping rope or jogging, they can become an effective means of burning fat and calories. Personal trainers, physical therapists, and strength and conditioning coaches have incorporated the use of kettlebells in their training programs to improve strength, build muscle, and enhance cardiovascular endurance.
Upper-Body Emphasis
Begin with a superset of the first two exercises. Rest for one minute, and repeat the superset. Once you complete the superset, perform the next three exercises as a circuit, resting for one minute between each set.
20 Alternating Kettlebell Military Press
10 Kettlebell Renegade Row
10 Turkish Get-up
10 Guard Attack
10 Hack Squat
Lower-Body Emphasis
Perform two to three sets of the following exercises, using the designated number of repetitions. Rest for one minute between each set. As your body becomes stronger, you can increase your weight and number of repetitions. Build yourself up to complete five sets.
8 Double Kettlebell Front Squat
10 Double Kettlebell Swing
5 One-arm Windmill
6 Double Kettlebell Stomp Jerk
Total Body
The movements in this high-intensity circuit require your body to work as a single unit rather than focusing on individual body parts. Allow yourself one-minute breaks between each set. Start by completing one to two rounds of 10 to 12 repetitions, eventually increasing to 10 rounds of 15 to 20 repetitions.
10 One-Arm Swings (alternate arms)
One minute of jumping rope
10 One-Arm Snatches (alternate arms)
One minute of box jumps
10 Two-Arm Swings
One minute of jumping jacks
10 One-Arm Clean and Jerk
One minute of jogging
10 One-Arm Swings (alternate arms)
References
- "Kettlebell Training for Athletes": Develop Explosive Power and Strength for Martial Arts, Football, Basketball, and Other Sports; Dave Bellomo; 2010
- "Kettlebells for Sport, Strength and Fitness"; Scott Shetler; 2009
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