KETTLEBELL WORKOUTS
Kettlebell Workouts Have Gained Tremendous Popularity Over The Last 20+ Years.
And for great reason:
They deliver results!
Here are 12 kettlebell workouts you can use today:
[1] The Double Kettlebell Clean and Press.
Do as many sets of 5 reps as you can in 20 minutes.
[2] A Double Kettlebell Complex Workout – Clean ‘Em Up 2.0
(Make sure you’re using a 10 rep max for your double kettlebell press.)
Double Kettlebell Clean x5
Double Kettlebell Press x5
Double Kettlebell Snatch x5
Double Kettlebell Front Squat x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 2 to 4
KETTLEBELL WORKOUTS
[+] Rest: Beginner – As necessary; Advanced – W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest
twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing
another set.
[3] A Double Kettlebell Complex Workout – Lucky 13
KETTLEBELL WORKOUTS
Here’s double kettlebell complex details:
(Use a 10 rep max for your double kettlebell press as the basis for the weights you select for
this complex.)
Double Kettlebell Clean x5
Double Kettlebell Press x5
Double Kettlebell Front Squat x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 3 to 5
[+] Rest: Beginner – As necessary; Advanced – W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest
twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing
another set.
[4] A Double Kettlebell Complex Workout – You Don’t Know Squat, 2.0
(Make sure you’re using a 10 rep max for your double kettlebell snatch.)
Double Kettlebell Front Squat x3
Double Kettlebell Swing x3
Double Kettlebell Front Squat x3
KETTLEBELL WORKOUTS
Double Kettlebell Clean x3
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
[+] Sets/Rounds: 3 to 5
[+] Rest: Beginner – As necessary; Advanced – W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest
twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing
another set.
[5] Another Double Kettlebell Complex Workout – The Universe:
(Make sure you’re using a 10 rep max for your double kettlebell snatch.)
Double Kettlebell Swing x5
Double Kettlebell Snatch x5
Double Kettlebell Swing x5
Double Kettlebell Clean x5
Double Kettlebell Swing x5
[+] Men: 16kg-24kg
[+] Women: 8kg-16kg
KETTLEBELL WORKOUTS
[+] Sets/Rounds: 2 to 4
[+] Rest: Beginner – As necessary; Advanced – W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest
twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing
another set.
[6] Another Double Kettlebell Complex Workout – The A&P:
Here are today’s workout details:
Double Kettlebell Press x30 seconds
Double Kettlebell Front Squat x30 seconds
Double Kettlebell Push Press x30 seconds
Men: Use 16kg-24kg
Women: Use 8kg-16kg
2 to 4 rounds
Rest: Beginner – As necessary; Advanced – W:R=1:2-3
*Work: Rest = 1:2-3 means time how long it takes you to do this kettlebell complex. Then
rest 2X-3X as long. Example: It takes you 1 minute to perform. Rest 2 to 3minutes before
doing your next set.
KETTLEBELL WORKOUTS
[7] Another Double Kettlebell Complex Workout – Herky-Jerky:
Here’s the workout breakdown:
Double Kettlebell Jerk x6
Double Kettlebell Clean x6
Double Kettlebell Jerk x6
[+] Men: Use 16kg-24kg
[+] Women: Use 8kg-16kg
[+] Perform 2-4 sets
[+] Rest: Beginners – As Needed. Advanced – Work: Rest = 1:2-3*
*Work: Rest = 1:2-3 means time yourself performing this double kettlebell complex. Then
rest 2 to 3 times as long. Example: It takes you 1 minute to perform. Rest 2 to 3minutes
before doing another set.
[8] Yet Another Kettlebell Complex Workout – The Upper Back Attack
Double Kettlebell High Pull x5
Double Kettlebell Snatch x5
Double Kettlebell Press x5
Men: Use 16kg-24kg
KETTLEBELL WORKOUTS
Women: Use 8kg-16kg
2 to 4 rounds
[9] Yet Another Double Kettlebell Complex Workout – The Up & Over
Double Kettlebell Swing x6
KETTLEBELL WORKOUTS
Double Kettlebell High Pull x6
Double Kettlebell Snatch x6
Double Kettlebell Push Press x6
Men: Use 16kg-24kg
Women: Use 8kg-16kg
2 to 4 rounds
Rest: Beginner – As necessary; Advanced – W:R=1:2-3
*Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice
as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
[10] Yet Another Double Kettlebell Complex Workout – Sir Snatch A Lot
Here are the workout details:
(Make sure you’re using a 12 rep max for your double kettlebell press.)
Double Kettlebell Snatch x6
Double Kettlebell Press x6
Double Kettlebell Front Squat x6
Week 1: Perform 3 sets. Work: Rest = 1:2*
KETTLEBELL WORKOUTS
*Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice
as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
[11] Yet Another Double Kettlebell Complex Workout – Jerk Werk 🙂
(Make sure you’re using a 10+ rep max for your double kettlebell jerk.)
Double Kettlebell Clean x5
Double Kettlebell Jerk x5
Double Kettlebell Front Squat x5
Double Kettlebell Jerk x5
– Week 1: Perform 3 sets.
– REST: Beginners, as needed; Advanced, Work: Rest = 1:2-3*
*Work: Rest = 1:3 means time yourself performing this double kettlebell complex. Then rest
3X as long. Example: It takes you 1 minute to perform. Rest 3 minutes before doing another
round.
[12] Double Kettlebell Complex Workout – The Shoulder Smoker 🙂
Here are today’s workout details:
(Make sure you’re using a 12 rep max for your double kettlebell press.)
KETTLEBELL WORKOUTS
Double Kettlebell Snatch x6
Double Kettlebell Front Squat x6
Double Kettlebell Press x6
Week 1: Perform 3 sets. Work: Rest = 1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest
twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing
another set.
[BONUS] Double Kettlebell Complex Workout – The Olympic 3.0 🙂
https://youtu.be/pobsnkUG4hk
Here are the details:
(Make sure you’re using a 10rep max for your double kettlebell press.)
Double Kettlebell Clean x5
Double Kettlebell Press x5
Double Kettlebell Snatch x5
Week 1: Perform 3 sets. Work: Rest = 1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest
twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing
another set.