Kettlebell Workout Plans

Use kettlebell workouts to improve your musculoskeletal and cardiovascular health. Kettlebell's were developed in Russia in the 1700s to build strength, endurance, balance and flexibility quickly. Kettlebell workouts are typically done in one-set circuits. This means you repeat a series of exercises about eight to 12 times and move on to the next exercise in the sequence, then repeat the sequence.

Need-to-Know

You need to know a few things before getting started on your kettlebell workout. Execute your routine in a room with lots of space. Hold this piece of fitness equipment properly by wrapping your hands and thumbs completely around the handles. Use controlled movements and stay focused on the exercise.

Beginners

Beginners should start a kettlebell workout plan by perfecting two fundamental exercises. These exercises help your body get used to the dynamic movements required to optimize the efficacy and safety of your workout. Start with the kettlebell hip hinge. Stand up with knees slightly bent and hold one kettlebell with both hands in front of your waist to get into the starting position. Hinge at the hip to bend over with a flat back, let the kettlebell hang like a pendulum. Straighten your knees and press your hips toward the back wall. Raise your torso to the starting position with a flat back to complete one repetition. Next try the kettlebell swing which is similar to the hip hinge except at a faster pace. Stand with your feet shoulder-width apart and when you bend over swing the kettlebell between your legs. During the upward motion, try to swing the kettlebell in front of you to waist height.

Full-Body Workout

Try this six-week kettlebell workout plan designed by Fabio Comana, a resident exercise physiologist with the American Council on Exercise. The exercise calls for 18-pound kettlebells for women and 35-pound kettlebells for men. Begin with the kettlebell deadlift followed by the single-arm swing and the Turkish half get-up. Get on the floor to do kettlebell pushups and then rows from the upward pushup position. Stand up finish this workout plan with kettlebell walking lunges, shoulder press and the halo. In week one, do eight of each exercise, in week two do 10 to 12 reps, in week three do two circuits of eight reps, in week four do two circuits of 12 reps, in week five to three circuits of 10 reps and in week six do three circuits of 15 reps.

Better than Standard Weight-Training

Kettlebell workout plans offer a higher-intensity workout than a standard weight-training routine, according to a study sponsored by the American Council on Exercise that was conducted by the University of Wisconsin. Men and women between the ages of 29 and 46 rhythmically performed kettlebell snatches and over the head quick lifts for 20 minutes. In this short period of time, participants achieved a heart rate and maximum oxygen uptake greater than the numbers reached during the same duration of standard weight training.