Kettlebell Training Program – 3 Weeks
The first thing to understand is that kettlebell training is not just a weight lifting exercise. It’s a whole body workout which includes all your muscles and joints. You need to have good flexibility, strength, endurance, balance and coordination skills to perform the exercises properly. Also it requires time to build up the necessary muscle mass.
So if you’re not going to do it right now, then don’t even think about doing it later!
So what are the three workouts?
1) Full Body (Kettlebell Only) – This is the most basic form of kettlebell training.
It consists of a single kettlebell exercise with no other equipment required. It’s a great way to get into kettlebell training without having any previous experience or knowledge.
2) Single Arm Kettlebell Swing – This is one of the most popular forms of kettlebell training.
A person does a single arm swing while holding a kettlebell. It’s very simple and easy to learn, but it doesn’t give much benefit compared to the full body workout above.
3) Double Kettlebell Swings – These are two swings done together with each other.
Both hands hold a kettlebell while being swung between your legs and then over your head. It’s a great way to build explosive strength, but it takes a lot of time and practice before you can do this correctly.
So how do you plan your kettlebell workout?
You have three different types of workouts you can do. They are:
1) Full Body Workouts (3-4 Times A Week) – These workouts consist of doing one of the full body kettlebell exercises 3-4 times a week.
You work different parts of your body each time, so its a good way to hit everything in one session.
2) A Workout A Week (4 Times A Week) – This is where you do one of the kettlebell workouts above 4 times a week.
You do not do any other types of exercises and just stick with kettlebells for the whole week. This is great if you want to focus on one particular area for that week.
3) Two Workouts A Week (3 Times A Week) – This is where you do two of the kettlebell workouts above twice a week.
It’s great for people who want to get fit and have some fun while doing it.
So which one is right for you?
The answer is all of them. You can switch between these depending on your current energy levels, your mood and what you want to work on that particular week.
Full Body Kettlebell Workout Routine
One of the great things about kettlebell training is that you only need a single kettlebell to do any of the exercises. You can either get a 12kg, 16kg or 20kg kettlebell depending on your strength levels and what you feel most comfortable with.
Perform each exercise for 30 seconds and take a 10 second break before moving onto the next exercise. Once you finish all the exercises, that’s one round. Do 3-4 rounds depending on your fitness levels.
Perform this workout 3-4 times a week if possible. Go to the gym or find an open space for the exercises.
Exercise #1 – The Swing
This is the most basic kettlebell exercise and can be performed in different ways to work everything from your back to your legs. Its a very natural movement pattern so it is easy to pick up for beginners.
Stand up straight and hold the kettlebell with both hands between your legs. Slightly bend your knees and keep your back straight. This is the starting position.
Sources & references used in this article:
Kettlebell Workouts For Beginners: Essential Kettlebell Exercises to Build Strong Muscles and Have a Healthy Body by P Keithley – 2015 – books.google.com
The Top 3 Supplements For Gaining Mass by N Coker – bodybuilding.com
Never Blow Your Diet Again by COATY Diet – bodybuilding.com