Kettlebell swings, high pulls and snatches using Tabata intervals for 6 minutes.

Basic kettlebell drills that can be done anywhere.

Tabata circuits of 20 seconds work followed by 10 seconds rest. Movements used are the clean, squat and press into a figure of 8 to hold.

My training over the last couple of weeks has gravitated over to boxing type training. I now have a training partner and both of us have boxed in the past, we’ll usually warm up with some jump rope then we work for 12 two minute rounds with 30 seconds rest between round. One of us will hit the bag for one round of straight punches, the next round will be hooks to the head, the next hooks to the body, the next combinations and so on… while the other does bodyweight exercises. We’ll then do 12 two minute rounds with the focus pads each alternating between gloves and pads. We usually finish up with 3 two minute rounds of light sparring. We’ve been training six days a week with one day off. One day will be training of the type I’ve described above, the next will be a kettlebell workout, the third probaby a bodyweight workout that includes shadow boxing and the fourth day we’ll mix it up to include all of the above.

The kettlebell has rapidly been gaining popularity in the health and fitness market. The thing about kettlebells is that they are a serious piece of kit. When you swing a 16kg or 20kg weight around in the air you need to have some idea of how to handle it. That’s why I’d suggest anyone starting wilth kettlebells purchase a kettlebell workout so they can get a handle on how the kettlebell is best used. My favourite kettlebell workout is Providence from Anthony Diluglio. Its a great full body kettlebell workout. Providence was filmed on location in the heart of Providence, Rhode Island. The first ever “work-along” kettlebell DVD puts the experience of America’s top kettlebell trainer, right in your living room. The workout is available here.

Below are some descriptions of kettlebell exercise that can be put together for a full body workout.

1. The Kettle Bell Swing

This is the basic movement in a Kettlebell workout, just like the fundamental steps in other types of exercise programs. Everyone who wishes to learn how to use the Kettlebells to lose weight must master this movement before moving on.

To perform a swing, lower your body into a squat position, with your feet adjusted to shoulder width and your weight on your heels. Grasp the Kettlebell between your legs with both hands as your arms are extended. Start to rise up pushing with your legs, and extend the kettlebell out and up until you have managed to lift it up to shoulder height.

You want to push your hips outward and use your lower body to push the Kettlebell up, you can assist with your shoulders, but do not rely on them or your arms to do the extension, and you want to use your lower body as much as possible.

2. Alternating Floor Presses

Another exercise that is key to a basic kettlebell workout is alternating floor presses. To do these, lie flat on your back with a kettlebell in each hand. Start by raising your right hand with all the way up, and then slowly lowering it back down.

It may be necessary to twist your body towards the opposite side as you do this. Repeat the process by alternating to your left arm and then back to your right. For safety, if you are new to these exercises, try to have a friend or workout partner spot you.

3. Kettlebell Clean and Press

To do a Kettlebell clean and press, conduct a swing, but keep your elbow pressed in as you lift the Kettlebell up to your shoulders. Once it is at your shoulders, back down into a half squat, and use your arm and lower body strength to lift into a standing position with the Kettlebell lifted above your head.

4. Front Squats

Front squats are a great beginner exercise for a Kettlebell workout that can tone almost every part of your body. To start, move your feet to shoulder width apart, and hold the Kettlebell with both hands in front of you straight out from your chest.

Slowly dip down into a squat while keeping the Kettlebell level with your chest. This takes an incredible amount of effort on your part, and it is okay to lean forward a tiny bit if needed when you are a beginner. Once your thighs are parallel to the floor, you can begin rising back up to the starting position to repeat.

Front squats performed with kettlebells are far more effective than just performing the squats alone. To complete them properly, stand with your legs about shoulder width apart, and the Kettlebell extended in front of your chest. Bend down with your knees slowly, while the kettlebell remains extended. When your legs are parallel to the floor, raise yourself back up to a standing position and repeat again.

5. Kettlebell Lunges

To do a kettlebell lunge, step forward with your right foot and go down into a lunge position. Once you are in a full lunge position, pass the kettlebell through your legs to your other hand, and then stand back up straight again. Step forward with your left foot and repeat the steps again as many times as needed.

6. Elbow to Knee Crunches

Hold the Kettlebell above your head, and then bring it down with your elbows tucked in, as you raise your right knee up to touch your elbows. Raise the Kettlebell again and repeat using your left knee. This intense exercise can work your arms, abs, and shoulders as well as your legs.

7. Overhead Squats

You perform a Kettlebell overhead squat in the same way as you would a regular squat, but as you bend down into the squatting position, you raise the weight above your head. If you are knew to Kettlebells, then you may want to have a friend or workout partner spot you until you get used to doing this.

If this has wet your appetite and you’d like to get started with kettlebells you can purchase the kettlebells pictured above from here.

This evening I ran to the football pitch and using my gymboss timer did a tabata burpee workout and it wiped me out, I felt like I was going to die, I don’t know wether it was the heat or because I hadn’t eaten much but the workout totaled me, this workout is hardcore! 8 x 20 seconds of burpees with 10 seconds rest in between. I did this 4 times in total with short rests for a drink.

This evenings workout was once again the Providence Kettlebell workout. I love this Kettlebell workout although I really should put together more of my own. I’ve been doing this workout with a 20kg Kettlebell for a while now so I may just get myself a 24kg Kettlebell and see if I can manage it with a one. You can read a full description of the workout here.

Went running this evening 20 minutes there and 20 minutes back. A few abs exercises too:

50 sit ups
50 leg raises
50 bicycles
50 rusties
50 seated twists

This evenings workout was a kettlebell workout using a 20kg kettlebell and my own bodyweight:

After warming up I performed: Ten rounds of squat thrusts for 30 reps and then one arm kettlebell swings 15 reps each arm. A round is one set of squat thrusts and one arm kettlebell swings done back to back with as little rest as possible between rounds, just enough to shake out your body and grab a quick drink of water. The squat thrust is a bodyweight exercise in which you squat down, get into the top position of a pushup, and then get back to up the standing position.

You don’t always need to use traditional exercise equipment and training routines in your workout program, as there are many great “alternative” training methods. One of my favourite “alternative” workout tools is the sledgehammer, although this is the first time in ages that I’ve used it. Using my 14lb sledgehammer and 20kg kettlebell after a quick warm up I performed:

* 10 sledge swings from each side x 2 (total of 20 each side)
* 20 2 handed kettlebell swings
* 15 incline push-ups (feet resting on the bottom of my free standing punch bag)

* 90 seconds rest

* 20 sledge swings from each side
* 10 kettlebell swings with each hand
* 15 incline push-ups

* 90 seconds rest

* 15 sledge swings from each side x 2 (total of 30 each side)
* 30 2 handed kettlebell swings
* 15 incline push-ups

* 90 seconds rest

* 30 sledge swings from each side
* 15 kettlebell swings with each hand
* 15 incline push-ups
* Grab a drink and cool down.

This was my workout for July 15th 2010.