Every Monday we work on a 30 minute kettlebell session. I rotate the workouts approx every 5 or 6 weeks.
You'll need a lighter kettlebell to warmup with and a slightly heavier work kettlebell. If you dont have a lighter bell for a warmup, i recommend simply using a youtube 5 minute bodyweight warmup.
The most recent program is as follows.
Warmup - flowing from one movement to the next with a minimal or no break. Do this sequence once or twice until warm. This phase takes about 5 minutes.
20 halos
10 single arm swings each side
10 American swings
10 deep squat to forward fold stretch
10 goblet/air squats
5 windmills each side
Work - you'll need an interval timer. The time protocal is 24 rounds, 30 seconds of work to 20 seconds of rest. After the rest phase, move on to the next kettlebell exercise You'll be going over 6 kettlebell exercises, 4 times. This phase takes 20 minutes in total - you can do it!
RDL (Romanian Deadlift)
Alternating bent over row
American swing
Snatch left side
Snatch right side
Hollow press (lying down, raised legs pointed forward to engage core, press lower back into ground and with both hands on the kettlebell, push up like a close grip chest press)
Finish with an active stretch - we do a sequence of sun salutations, nice slow and controlled taking about 5 minutes.
At FEAT Fitness we host five kettlebell training sessions per week in Ditchling Sussex and on Zoom. If you are interested in participating in our fitness sessions take a look at the Kettlebell section of the website https://www.feat-uk.com/kettlebell and don't hesitate to get in touch on Info@feat-uk.com
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