Don’t know what to train? Got a kettlebell?
Then I’ve got you covered, buddy.
Here’s a short and sweaty kettlebell workout that will leave your glutes, legs, and lungs pumping. It doesn’t take much longer than ten minutes but is still a great workout. This is one of the workouts in our Advent Calendar 2021, and my wife and her friends often throw this in as a finisher when they train together in our garage gym.
Me? Oh, I did it once in 2012 and I’m still recovering. Back to you.
You’ll be doing a superset consisting of:
You’ll be using the same kettlebell weight for both exercises. Something like 12–16 kg for a woman and 16–24 kg for a man is a good starting point the first time you try this.
You’ll start by doing ten reps of each exercise, then nine reps of each, then eight, seven, and so on all the way down to one.
Rest? If you need to. I don’t care, just get it all done.
Here’s how the workout will look in its entirety:
(I’ve bolded every other superset to make it easier to read)
- Kettlebell Swing: 10 reps
- Goblet Squat: 10 reps
- Kettlebell Swing: 9 reps
- Goblet Squat: 9 reps
- Kettlebell Swing: 8 reps
- Goblet Squat: 8 reps
- Kettlebell Swing: 7 reps
- Goblet Squat: 7 reps
- Kettlebell Swing: 6 reps
- Goblet Squat: 6 reps
- Kettlebell Swing: 5 reps
- Goblet Squat: 5 reps
- Kettlebell Swing: 4 reps
- Goblet Squat: 4 reps
- Kettlebell Swing: 3 reps
- Goblet Squat: 3 reps
- Kettlebell Swing: 2 reps
- Goblet Squat: 2 reps
- Kettlebell Swing: 1 reps
- Goblet Squat: 1 reps
Aaand you’re done!
That’s it, buddy. No gimmicks, just old-fashioned, honest work. Hope it felt good in your buns.
What About Progression?
You can try to beat your previous time. You can use a heavier weight. Or you could give a rat’s ass about progression and performance for once and just do this because you like how it makes you feel. Exercise is actually allowed to be fun every once in a while.
Check This Out
This workout is available for free (OMG, right?) in our workout app StrengthLog, sorted under Free Workouts.
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