8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

Nuzest eBooks

US UK AU

Subscribe Search

Learn
1 Kettlebell, 9 Workouts You Can Do Anywhere
Train

Ramy Saleh
Coach

Fuel
Win

Kettlebell Workouts More Info

Teach

Im a big fan of kettlebells. Kettlebells are by far the most effective and convenient conditioning tool around. I
would choose a single kettlebell over a gym membership any day of the week. The freedom that the kettlebell
gives is unmatched by any gym machine, and you can use a kettlebell to workout anywhere. You can use one
at home if youre in a hurry, drop it in the trunk of your car and workout at the beach on a sunny day, or take it
with you on a weeklong boat trip.

About Us

Contact Us
Why Do Kettlebells Work?
Search

Kettlebells are highly effective for a number of reasons. Here are my top three:

1. The calorie burn. Kettlebells demand the use compound movements, which work nearly every muscle
in your body. This triggers a dramatic hormonal response that burns a lot of calories both during and
after the workout. A 2010 study showed that kettlebell work can burn up to 20.2 calories per minute.

2. Cardiovascular capacity. Kettlebell workouts will challenge your cardiovascular capacity when you are
in a flow, performing back-to-back exercises without resetting. Another study conducted in 2010
proved that kettlebell work can tax both the aerobic and anaerobic systems.

3. Explosivity, stability, and core strength. The kettlebell swing and the kettlebell snatch are ballistic
movements that dramatically improve both strength and explosivity. Moreover, the off-centered
handles of the kettlebell provide a continuous challenge for shoulder and core stability.

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

1/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

Having said all that, kettlebells are just a tool.They must be used correctly to get the desired results.Being
lazy or having lousy form can hurt you. I cant stress enough how important it is to respect the kettlebell and
make sure that you get your form checked by a professional who knows what they are doing.

If given time to learn proper technique, the kettlebell can become your best workout buddy. Ive had months
when I was under a lot of pressure or short on time and all I could do was move around a heavy kettlebell for
10-20 minutes and that was more than enough to get a serious workout for the day.

Kettlebells are just a tool, but their myriad uses make them the best tool available. [Photo courtesy CrossFit Stars]

9 Single-Kettlebell Workouts

Below are nine workouts (3 beginner, 3 intermediate, 3 advanced) that you can do anywhere using a single
kettlebell. The beauty of these workouts is that they will take less than 10 minutes to complete.

Beginner Kettlebell Workouts

Weights:
Male - 16kg
Female - 8kg

Workout #1:
Every minute on the minute (EMOM) for 10 minutes:
10 kettlebell swings + 5 burpees

Workout #2:
5 Rounds:
30 seconds goblet squats
30 seconds rest

Rest 1 minute
http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

2/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

8 Rounds:
20 seconds kettlebell swings/10 seconds rest

Workout #3:
For Time (time cap of 10 minutes):
50 kettlebell swings
50 sit ups
40 kettlebell swings
40 sit ups
30 kettlebell swings
30 sit ups
20 kettlebell swings
20 sit ups
10 kettlebell swings
10 sit ups

Intermediate Kettlebell Workouts

Weights:
Male - 20kg
Female - 12kg

Workout #1:
10 minute EMOM:
Odd minute: 16 alternating single arm swings
Even minute: 10 clean and jerk (5 each arm)

Workout #2:
5 Rounds:
30 secondsalternating single arm kettlebell swings
30 secondsburpees
30 secondsgoblet squats
30 secondsrest

Rest 1 minute (including 30 sec rest from last round)

4 minutes, as many reps as possible (AMRAP) of:

1 Turkish get up (right arm) + 4 single arm kettlebellpress
1 Turkish get up (left arm) + 4 single arm kettlebellpress

Workout #3:
For Time:
50 right arm kettlebell swings
50 left arm kettlebell swings

Advanced Kettlebell Workouts

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

3/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

Weight:
Male - 24kg
Female - 16kg

Workout #1:
10minuteEMOM
Odd minute: 10 kettlebell swings + 5 burpees
Even minute: 10 kettlebell snatches

Workout #2:
10minuteAMRAP
10 suitcase deadlifts (right arm)
10 single arm swings(right arm)
10 snatches (right arm)
10 suitcase deadlifts (left arm)
10 single arm swings (left arm)
10 snatches (left arm)

Workout #3:
8 rounds for time (time cap of 10min):
2 Turkish get up (1 left arm + 1 right arm)
4 clean and press (2 + 2)
6 snatches (3 + 3)

Get a Kettlebell, Lose Your Excuses

These workouts can be done anywhere and in any space. All you need is a 2 meter x 2 meter area to workout.
The better you get at handling the bell, the more creative options youll have with your workouts. The
kettlebell gives you no excuse for not getting a workout in even if your day is as busy as hell.

Which weight kettlebell should you choose?

Sizing Up: How and When to Increase Your Kettlebell Weight
Topic: Kettlebell
See more about:Kettlebell, kettlebell swing

RAMY SALEH

In 2010, Ramy Saleh founded CrossFit Stars, the first Egyptian CrossFit affiliate ever to open its doors to the public.
Ramy has been labeled as The Godfather of Egyptian CrossFit by the CrossFit Journal as he introduced CrossFit to the
country and has since coached several of the Egypt's best CrossFit athletes and coaches. In the past, Ramy was a
competitive tennis player and was ranked as one of the top 100 junior tennis players in the world. He is also a co-...
Read More

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

4/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

More Articles

Trending Today

Sponsored by Revcontent

Ai Diabet de Tip 2 ? Soluii

Naturiste ce Normalizeaz
Nivelul de Zahr n S

This Is Why People Hate CrossFit Exista Remedii pt Diabet? Afl

Care Sunt Abordarile pt a Reduce
NaturistDiabetu

Slatina Millionaire Exposes How

She Earns $472/Hr From Home

Mid-Back Mobility: Strength With

a Twist

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

What Happens When A Guy From

Romania Wins An American
Lottery

5/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

0Comments
Recommend

BreakingMuscle

Share

Login

SortbyBest

Startthediscussion

Bethefirsttocomment.

Subscribe d AddDisqustoyoursiteAddDisqusAdd

Privacy

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

6/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

More Like This

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

Most Popular

1 Kettlebell, 9
Workouts You Can Do
Anywhere

Hips Dont Lie: 4 Drills

to Unlock Your Stiff
Hips

How To Do The Perfect

Kettlebell Swing

1 Kettlebell, 9
Workouts You Can Do
Anywhere

3 Kettlebell Workouts
and How to Plan Your
Week

5 Exercises for Fully

Defined Ab Muscles

The What the Hell

Effect: How the Swing
Improves Everything

The 8-Minute Mile

Standard

Join the 300 Swings a

Day Kettlebell
Challenge and Burn an
Extra 947 Calories a
Day

What We Mortals Can

Learn From Eddie Hall's
Deadlift

Waves of Strength:
Soviet-Style
Periodization

You Can Squat...Now

What?

A 12-Week GPP
Programme for
Kettlebell Sport
Athletes

Combine Sprints and

Weight Training for
Accelerated Gains
7/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

Why One-Hand Swings

Are King

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

On Success and the

Illusion of Choice

8/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

9/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

10/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

Kettlebell

More

1 Kettlebell, 9 Workouts You

Can Do Anywhere

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

11/12

8/2/2016

1Kettlebell,9WorkoutsYouCanDoAnywhere|BreakingMuscle

A Heavy Ground-to-Overhead KB
Complex

Joint Safe Strength and

Conditioning With Kettlebells
Strength & Conditioning
Functional Fitness
Strongman
Olympic Weightlifting
Kettlebells
Fat Loss
Mass Gain
Whiteboard
Strength Training
Mobility & Recovery
Teach
Premium Training
Natural Movement
Pregnancy Workouts
Fuel
Coaches
Bodyweight Workout
Bodyweight
Yoga
eBooks
Women's Fitness

Email Address

Submit

About Us | Contact Us | Contribute | Premium Training | Shop | Terms of Service | Privacy | AU | UK

http://breakingmuscle.com/kettlebell/1kettlebell9workoutsyoucandoanywhere

12/12