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30 Kettlebell Workouts
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If you thought kettlebells were only for swinging, this ebook will make you think again. 30 widely varied workouts, from AMRAP's to EMOM's, and from goblet squats to Turkish get-ups. It is a great way to introduce new movements and workout formats into your routine.
Some workouts require 2 kettlebells, so it would be ideal if you had access to two kettlebells of the same weight. However, if you do not have access to two same weight kettlebells, you can still make it work with one.
This program is a great tool for bettering yourself as an all-around athlete, and with so little equipment, these workouts will keep it interesting every day for your enthusiasm, and they can be done just about anywhere.
* Recommended equipment (some are additional, therefore, not necessary):
- 53/35 lb Kettlebell (suggested weight, but subjective to the person)
- 70/53 lb Kettlebell if advanced (suggested weight, but subjective to the person)
- Pull-up Bar
- Jumprope
- Box (for box jumps and dips)
* 1st Sample Workout
- EMOM for AMRAP
Minute 1: 5 KB Hang Clean and Jerk 53/35
Minute 2: 10 Pushups
Minute 3: 12 KB Swings
Minute 4: 10 KB Gorilla Rows (each side)
Minute 5: 12 Air Squats
Minute 6: Rest
The goal is to do at least 5 rounds, but go as many rounds as possible. You can try without the rest minute if you don’t need it.
* 2nd Sample Workout
- TABATA
Single Arm Russian Swings
Single Arm Hang Cleans
Single Arm Deadlifts
Single Lunges (hold at your side)
Single Arm Front Rack Squats
Tabata (20 seconds of work by 10 seconds of rest)
Utilize 1 KB 53/35, perform 4 rounds on each side.
* 3rd Sample Workout
- EMOM
5 Rounds
Minute 1: 7 KB Right Snatches 70/53
Minute 2: 7 Front Squats
Minute 3: 7 KB Left Snatches 70/53
Minute 4: 7 Front Squats
Minute 5: AMRAP KB SHDP’s 70/53
Minute 6: AMRAP Push-Ups
Testimonies
I realized I was 30, and that before I get to old, I have to change. After following 30 Kettlebell Workouts, the results speak for themselves.
My body has never felt better, my sleep is better, and I feel my muscles working instead of just running around like a madwoman. I’m a personal trainer myself and I definitely use TMC programs to update my info and give creative workouts to my clients.
I’ve been doing 30 Kettlebell Workouts program for a couple months, already have gained muscle and lost fat, I have now been the strongest and fittest I have ever been.
Here's my 4 month transformation.
The first photo is of me before 30 Kettlebell Workouts, and the following is after my first 8 months of strictly kettlebell training.
My fitness background is weightlifting, so it has been fun incorporating a calisthenics approach with Push Pull Legs Routine.
I've run 30 Kettlebell Workouts for a year, thank you!
I started Push Pull Rings Routine at 82kg and finished after 4 months in a lean 80kg. My recomposition was crazy thanks to the comprehensive workouts, I gained muscle, lost fat, and got much stronger.
Aerobic Pump has been a game changer. I was tired of regular workouts that didn't get me anywhere and struggled with motivation. This program is exactly what I needed because every workout keeps it interesting, and apart from looking better, I feel and move so much better.