Updated: Feb 9
Hi Guys! If you're looking for over 20 exercises to do with just one kettlebell, then this post if for you! We also demonstrate 2 bonus conditioning circuits to get the heart rate up. Follow along at home or at the gym.
Choose the sets and reps that allow for proper form. If you have more then one kettle bell you may want to choose a heavier or lighter weight depending on the exercise and reps you want to achieve. Always work within your capacity and remember, your last rep should be just as good as your first !
The first workout follows a Complex format,
Choose 3- 6 exercises
Perform 1-6 reps per exercise When all exercises complete
Rest 60-90 seconds
Repeat for 3-6 sets
The circuit I performed in the video included :
4 Bent over Row + Passes
4 Off-set Lunges each leg
4 Thrusters each side (Squat to press)
4 Mountain Climbers each leg
Rest 60-90 Seconds
The second workout is a circuit training format,
Choose 4-10 Kettlebell or resistance training exercises
Choose 1 or more cardiovascular exercises (i.e. running, skipping,biking,rowing,shadow boxing,jumping jacks etc)
Simply alternate between resistance exercise and Cardiovascular exercises for 30-60 seconds each Rest minimally between exercises
Rest at end for 60-120 seconds Repeat for 2-6 sets
The circuit I performed in the video included:
Goblet Squat 30 seconds Skipping 30 seconds Shoulder to shoulder press 30 seconds Rotational Lunges 30 seconds Skipping 30 seconds Suitcase carry 30 seconds Skipping Rest 60-90 seconds
Hope you find these exercises useful, thanks for reading and please let us know how your training is going in the comments.
You can also book in for a free consultation and assessment to set up personalized plan to get you fit without burning out! I specialize in helping busy professionals in the st. Lawrence Market, Distillery district, and Corktown neighbourhoods of Toronto. I also offer online coaching and virtual sessions for those outside the downtown Toronto area.