05 Dec Kettlebell Minimalism Workouts

Kettlebell minimalist workouts are, well, time efficient – and simple.

Despite the time saving element, they should also extremely effective.

There’s no doubt, time is an issue for most of us and sometimes we just need to get in a quick training session.

So here’s a streamlined 3 day-a-week training program built around the kettlebell fundamentals.

Simple, efficient, and effective.

You could use these as “stand alone” workouts or use this as a 3-day program for the next few weeks.

If this is easy for you, then you’ve gone too light with your kettlebell size.

Make sure to use an appropriate bell size for these sessions.

MONDAY (DAY 1) – Swing focused session

  • Two-hand kettlebell swings
    • Perform 10 perfect reps, set the kettlebell down and rest briefly
    • Then perform 20 reps, set the bell down and rest briefly
    • Repeat this sequence (10 reps then 20 reps) for 7 rounds (210 reps in total)
    • (*You could use a timer setting the time for every 30 seconds. Just be sure to rest a full 30 seconds AFTER the 20 rep set).
  • Then, perform Turkish get ups x 2-3 per side
  • Then, pick either a racked squat, goblet squat, or double kettlebell front squat, 2 sets of 5
  • Pull ups, 3 sets of 5

WEDNESDAY (DAY 2) – Clean and Press session

  • Kettlebell clean and press (your pick, double or single)
    • 3 reps only, rest after each set of 3
    • Set the timer for 10 minutes and record number of rounds in time
    • Do not rush and do not get sloppy
  • Kettlebell front squat (double bells is preferred, but single is acceptable)
    • 3 reps, 10 sets (if you do single, do 3 each side as a racked squat)
  • 1 hand kettlebell swing
    • 20 reps per side, 2-3 sets only (80-120 reps in total)
    • Strive for excellent technique

FRIDAY (DAY 3) – Snatch focused session

  • Kettlebell Snatches 
    • Complete sets of 10
    • Minimum of 3 sets, maximum of 5 sets
    • 60 reps on the low end, 100 reps on the high end, rest as needed
  • Goblet squats
    • 3 sets of 10
  • Kettlebells Presses
    • 3 sets of 3-5 reps
  • (*Superset the goblet squats and presses)
  • Pull ups, 3 sets of 5
  • Finish with a kettlebell carry of choice OR Turkish get up x 1 each side

How would you progress these workouts over a few weeks of training?

The answer is simple.

Increase the kettlebell size or increase the volume slightly from session to session (applying the principle of progressive overload).

For example, if you did the “day 1 session” one week, consider adding another round of swings the next week.

Don’t overcomplicate it, make the progressions simple.

The thing is to progress.

Always move forward and find ways to make progress.

Enjoy the sessions.

If you like this, be sure to check out Kettlebell Domination, a powerful, progressive 5 week program.

Scott Iardella, MPT, CSCS writes about strength training methods to optimize health and performance. If you enjoyed this article, join a strong and growing community of passionate fitness enthusiasts and subscribe below. Go to RdellaTraining.com/join to get FREE training resources right now and I’ll see you on the inside.
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