• Jamie Honour

Kettlebell Workouts

Updated: Nov 18

Kettlebell workouts involve the whole body with each movement. The workout is fun and fast paced with the aim to tone the body while improve fitness, muscular endurance and body mechanics. Kettlebell workouts are very useful for training at home or on the road as you only need one weight and a small amount of space. Below is a guide to the basic movements you need to know before working with the kettlebells. These movements include the swing, clean, rack position and overhead lock out.


Kettlebell Swing

https://youtu.be/LnwzGPYiSas

kettlebell Clean

https://youtu.be/6WANsrGy2lc

Kettlebell Rack

https://youtu.be/Qhvu4UCNbTg

Kettlebell overhead lock out

https://youtu.be/EQqe1r4If3Y


Kettlebell beginners workout (taken from our live zoom workout) Use the link below to view the video.


https://youtu.be/yzYDZ0s8ncc

Set list (timer 45 seconds on - 10 seconds off for 8 sets)


Round 1

Kneeling halo

Swing

Side lunge & rotate

Windmill


Round 2

Goblet squat & press

Torso rotations

Good morning

Suitcase lunge


Round 3

Narrow hold

Hand 2 hand swing

Cossack curl

Turkish hinge


Kettlebell full body workout (based on weekly class) Part 1 (set list below)

https://youtu.be/840AVqfDbl4

Kettlebell full body workout (based on weekly class) Part 2 (set list below)

https://youtu.be/8qJmcbeVG7s


Set your timer to 8 sets, 45 seconds of exercise and 10 seconds rest. Rest 1 – 2 minutes between each round! Set list below the video!

Round 1

Halo with transverse lunge

Good morning

Side lunge with rotation

Windmill (right arm)

Windmill (left arm)

Side lunge with rotation

Good morning

Halo with transverse lunge

Round 2

Lateral swing

Goblet squat press

Hand to hand swing with row (regress to swing if needed)

Turkish hinge (right arm)

Turkish hinge (left arm)

Hand to hand swing with row (regress to swing if needed)

Goblet squat press

Lateral swing

Round 3

Narrow press up (regress to hold if needed)

Suitcase lunge

Cossack curl

Turkish get up (right arm)

Turkish get up (left arm)

Cossack curl

Suitcase lunge

Narrow press up (regress to hold if needed)


Kettlebell Strength & conditioning workout

https://youtu.be/RsdB0Pdo-E8


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