There are lots of benefits of kettlebells that would make you want to add them into your workout program, however putting away the dumbbells and standard weights in favor of a full kettlebell workout could be a big decision.
It could be a great choice for beginners and a little bit something new for experienced athletes. One thing for sure, kettlebell workout will never be easy.
Obviously, it is up to you to decide which kettlebell exercises to include in your workout, but we just wanted to point out a few simple tips.
First of all, take at least three routines from the list you can find on our website. For a perfect kettlebell workout you will need to do at least four sets of three different exercises, with at least 10 repeats in each turn. Recommended rest time in between exercises is one minute.
Make sure you keep an eye on your pulse, kettlebell workout is a great cardio but if you feel that your heart is going to jump out of your chest it is a good time to take a pause. You can trust us on that; even an experienced athlete will have difficulties with kettlebells the first time.
Also it is highly recommended not to eat 1 hour before and two hours after a workout. And if your preferred training time is evening, make sure you finish it at least two hours before going to bed.
Before you start your workout it is highly recommended to perform some warm up exercises, our best recommendation on a warm up before a kettlebell workout is still 5-10 minutes of cardio, followed by stretching. That way your body “awakens” and you will be more focused on the training.
Finally, if you are attending a gym or ready to workout at least three times a week it is highly recommended that you set yourself up with two different kettlebell workouts and take turns with them. That way your body will not get used to routines you are performing and your muscles will be growing evenly.
Here is an example of two sets that we’ve combined for you:
SET A SET B
Warm up
Bicycle 7 minutes Treadmill 7min
Stretching Stretching
Workout
Kettlebell routine swing Kettlebell routine swing
Single arm kettlebell Jerk Kettlebell front squat
Alternating floor press Kettlebell cleans
Single arm kettlebell row Single arm kettlebell row
Alternating those sets will help you achieve great results. And we must say that we have never seen a single man or woman returning to dumbbells after trying out kettlebell exercises.
Kettlebells are fantastic at buring calories and are a lot of fun to do. Kettlebell workouts can be very intense and effective. But you don’t have to do kettlebells exclusively. I include many bodyweight and mobility exercises into my workout routines.
Listen to your body and have fun!