Monday, June 1, 2009

15 Minute Kettlebell Complex

Kettlebells are a great way to build strength, cardiovascular endurance and flexibility all at the same time. Here is a 15 set workout designed to challenge all levels of fitness. Perform each set for 1 minute with no break in between:
  1. Kettlebell Push Up
  2. 2 Hand Swings
  3. :30 RH Swing, :30 LH Swing
  4. Alternating Swings
  5. Russian Twists
  6. Tactical Lunges
  7. RH Full Clean and Press
  8. LH Full Clean and Press
  9. RH Windmills
  10. LH Windmills
  11. Alternating Rips
  12. Push Squats
  13. Renegade Rows
  14. RH Getup Situp
  15. LH Getup Situp
Below is a video explanation of all the exercises. You do not have to use the same weight of kettlebell for every exercise, so make sure you have a variety of kettles available during your workout.


Posted by at
Labels: ,

2 comments:

  1. AnonymousJune 1, 2009 at 5:25 PM

    Looks like a great workout to strengthen a lot of different muscles. I like these as they use more than one muscle group, and lot's of stabilizer muscles as well. Nicely done!

    ReplyDelete
  2. Ricardo MartinezSeptember 6, 2010 at 7:40 PM

    Ever since I've used kettlebells, I never want to go back to bodybuilding style training anymore. I love them.

    ReplyDelete

Subscribe to: Post Comments (Atom)