One Week of Extreme Kettlebell Workouts

One Week of Extreme Kettlebell Workouts

Many people think that the kettlebell is just a simple cardio device. It’s just something to pick up AFTER the “real workout” is done. To those people, I challenge you to complete this one week schedule of kettlebell workouts.

Kettlebells are more than wimpy cardio devices! If you know how to use them, they can provide all the heart-pounding, strength-building, fat-blasting workouts you need. You just have to know how to use them, then apply your kettlebell skills using this one week of extreme kettlebell workouts.

Be advised that these workouts are intended for people who know how to use kettlebells properly. If you don’t know the drill, ask a kettlebell professional to show you. Since many of the drills engage the back muscles and require full body movements, you could hurt yourself if your form is not perfect. If you still want to do the workouts, just switch out the more difficult exercises for something that you’re more comfortable with.

SUNDAY WORKOUT

Today you’ll be “warming up” for the week. It’s important that you understand how challenging the workouts are going to be, but you don’t want to kill yourself the first day and screw up the rest of the week. For that reason, make sure you warm up and cool down for at least 10 to 15 minutes for this extreme kettlebell workout.

SETEXERCISEREPS
1

Kettlebell 2-Arm Swing

Jumping Jacks

Kettlebell Goblet Squat

20 reps each, 5 rounds total
2

Kettlebell Snatch

Push Up w/1 Leg

Kettlebell Military Press

10 reps each side, 5 rounds total
3

Kettlebell 2-Arm Swing

Jumping Jacks

Kettlebell Goblet Squat

10 reps each, 5 rounds total

BANNER TRANSFORM1 728x180

MONDAY WORKOUT

Time to hit your lower body. The nature of kettlebell movements means that you will always be working your core and most of your body, however, it is possible to focus some special attention on specific body parts.

SETEXERCISEREPS
1

Kettlebell 1-Arm Squat each side

Kettlebell Walking Lunge

20 reps each, 5 rounds total
2

Kettlebell 2-Arm Swing

Kettlebell Deadlift

20 reps each, 5 rounds total
3

Kettlebell Lateral Lunge each side

Kettlebell Goblet Squat

20 reps each, 5 rounds total
4

Kettlebell Split Squat

Kettlebell Jumping Squat

20 reps each, 5 rounds total
5

Kettlebell 2-Arm Swing

50 reps, 3 rounds total

TUESDAY WORKOUT

Extreme Kettlebell Workouts: Arms

Time to break out the guns. This workout will engage your shoulders, arms, chest, and grip. If you aren’t completing the rep sets or your lack of hand strength is making good form difficult, switch out to a lower weight.

SETEXERCISEREPS
1

Kettlebell Military Press w/2 Kettlebells

10 reps, 5 rounds total
2

Kettlebell Floor Press w/2 Kettlebells

10 reps, 5 rounds total
3

Kettlebell Renegage Row

20 reps, 5 rounds total
4

Kettlebell Curl

20 reps, 5 rounds total
5

Kettlebell Tricep Extension

20 reps, 5 rounds total
6

Kettlebell Snatch each side

50 reps without setting down weight

WEDNESDAY WORKOUT

This is your core focus day. You may think that “core” means “abs,” and you’re partially right. But it also includes your obliques and most importantly your back. This workout will blast each one.

SETEXERCISEREPS
1

Kettlebell Get Up

10 minutes switching sides w/each rep
2

Kettlebell Windmill each side

5 minutes switching sides every 5 reps
3

Sit-Up

Leg Raise

Knee to Elbow

10 minutes switching exercise every 20 reps

THURSDAY WORKOUT

OneWeekKettlebell2

Don’t worry, not every extreme kettlebell workout will make you cry, but they might. This is a shorter workout for the day and involves a very long circuit that should only take about 30 minutes to complete. Again, make sure your weight is appropriate for the circuit.

SETEXERCISEREPS
1

Jumping Jacks

Kettlebell 2-Hand Swing

Jumping Jacks

Kettlebell Lunge

Jumping Jacks

Kettlebell 2-Hand Swing

Jumping Jacks

Kettlebell Military Press w/2-Hands

Set a timer for 30 minutes and perform 10 reps of each exercise until the time is up.

FRIDAY WORKOUT

Yesterday should have loosened up those sore muscles, so it’s time to blast the whole body again. Pace yourself and make sure that each kettlebell set is done with good form.

SETEXERCISEREPS
1

Kettlebell Deadlift w/2 Kettlebells

Burpee

30 seconds of each exercise, 10 rounds total
2

Kettlebell Squat Press w/2 Kettlebells

Plank

30 seconds of each exercise, 10 rounds total
3

Kettlebell Swing w/2 Kettlebells

Push Up

30 seconds of each exercise, 10 rounds total

SATURDAY WORKOUT

You didn’t think you would get a fond farewell I hope, because this workout is no picnic. You’ll be mixing lots of kettlebell movements with calisthenics to make sure you remember this week forever.

SETEXERCISEREPS
1

Plank Knees

Kettlebell Renegade Row

Plank Twist

Kettlebell Curl

Plank Shoulders

10 minutes switch exercise every 30 seconds
2

Sit-Up

Kettlebell High Pull

Leg Raise

Kettlebell Snatch

Bicycle

10 minutes switch exercise every 30 seconds
3

Clap Push Up

Kettlebell 1-Arm Swing

Push Up

Kettlebell 2-Arm Swing

Plank

10 minutes switch exercise every 30 seconds

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Shawn Powers

Master of the transformation, Shawn Powers uses unconventional diet and training methodologies to ensure extended health and performance, no matter what age you’re starting at. Click Here to learn more.

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