Kettlebell Workouts

Kettlebell Workouts Have Gained Tremendous Popularity Over The Last 20+ Years.

And for great reason:

They deliver results!

2-hand-kettlebell-swing

 

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

Here are the details for today’s double kettlebell complex workout:

(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
[+] 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

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

Here are the details of today’s double kettlebell complex:

(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
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

 

Here are the details:

(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
[+] 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.

 

[7] Another Double Kettlebell Complex Workout – Herky-Jerky

 

Here’s the workout breakdown:

(Use a 12 rep max for your double kettlebell jerk.)

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 Double Kettlebell Complex Workout – The Upper Back Attack

 

Here are the workout details:

Double Kettlebell High Pull x5
Double Kettlebell Snatch x5
Double Kettlebell Press x5

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.

 

[9] Yet Another Double Kettlebell Complex Workout – The Up & Over

 

Here are the workout details:

Double Kettlebell Swing x6
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*

*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 🙂

 

Here are the details:

(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] And a Final 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.)

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] An Additional Double Kettlebell Complex Workout – The Olympic 3.0 🙂

 

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.

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