When you train from home, you want workouts you can do with a kettlebell. They are simple but offer more than enough ways to perform challenging and creative sweat sessions.
Kettlebells offer unique advantages over weights, as the unbalanced weight constantly challenges your grip and stability flexors. In addition, kettlebells allow you to focus on functional movements that will carry over to sports performance. And most of all, kettlebells are just plain fun to use.
These workouts were designed by Tyler Manzo, a fitness instructor in Brick New York. All you need is a kettlebell. You will notice that there are similarities between the workouts: choose one that fits the time you have and try a different one next time. Even though there are exercise schedules and transfers throughout these routines, they are distinct enough that you can continue to get results as long as you don't stick to any training for many weeks in a row. (Please note that these workouts are not intended to understand a complete program.)
So go ahead and invest in a kettlebell or two to keep at home, that way, you'll never have a reason to skip your workout.
Training 1: Kettlebell's Explosive Power
Do 7 rounds of the following:
- 10 kettlebell swings
- 10 burpees
- 10 kettlebell squats
- 10 push-ups
"It feels like your heart rate increases as burpees build up," says Manzo.
Workout 2: Kettlebell leg burner
Do as many rounds as possible in 15 minutes:
- 20 aerial squats
- 20 kettlebell deadlift
- 20 squats
"The burned leg will be worth it," says Manzo.
Workout 3: 10-minute EMOM Blast
This training is structured as an EMOM, which means "every minute in the minute". Start working when the clock touches the top of every minute. As soon as you are done, you can rest for the rest of the minute.
In "even" minutes (including start of training), perform 20 kettlebell changes.
In "odd" minutes, do 12 burpees.
"Push yourself into each segment, because this workout lasts only 10 minutes and gives you built-in rest thanks to the EMOM protocol," says Manzo.
Workout 4: The Kettlebell Drop
In 20 minutes, make as many rounds as possible of:
- 30 mountaineers
- 20 kettlebell squats
- 10 push-ups
"Keep climbing and fight for all those reps. This is a great full body exercise, ”says Manzo.
Workout 5: Kettlebell Abs
Do 6 rounds of the following. Record your total time and see if you can go faster next time.
- 20 kettlebell deadlift
- 20 V-ups
- 20 aerial squats
"The abdominal burn will be very good," says Manzo.
Workout 6: Kettlebell Burpee Grinder
The ultimate goal of this training is to make 100 burpees as fast as you can. The only trap? Every minute, every minute, you have to make 7 changes of kettlebells.
"Move as fast as you can through those burpees; don't let those kettlebell movements slow you down," says Manzo.
Workout 8: Full House
Do 10 rounds of:
- 8 squats with kettlebells
- 8 V-ups
- 8 kettlebell lunges
Note: If you have a second kettlebell, you can hold both at your sides, as shown here.
"Who doesn't like a big core and the buttocks get burned?" Manzo says Record your time and try to go faster the next time you do this exercise.
Working 9: Kettlebells in Threes
In 15 minutes, make as many rounds as possible of:
- 9 squats with kettlebells
- 6 kettlebell swings (option to use 2 kettlebells)
- 3 burpees
"Keep the rest to a minimum and keep grinding for the 15 minutes," says Manzo.
Workout 10: The Chipper
As fast as you can, do:
- 50 kettlebell squats
- 50 push-ups
- 50 kettlebell swings
- 50 burpees
- 50 kettlebell deadlift
There's a reason this is called The Chipper, Manzo says - it's a monstrous number of reps, so he attacks each set of 50 reps by breaking it down into smaller chunks: 25-15-10, 15-15-10-10, or even 10-10-10-10-10. As you get better and fitter, you will be able to do this exercise faster, so be sure to record your times and track your progress.
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