05 Dec Kettlebell Minimalism Workouts
Kettlebell minimalist workouts are time efficient and simple.
They are focused on the basics.
Despite the time saving element, they should also extremely effective.
There’s no doubt, time is a challenge for many of us and sometimes we just need to get in a quick training session.
With that in mind, here’s a streamlined 3 days-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 a few weeks (progressing with load or volume).
If this is easy for you, then you’ve gone too light with your kettlebell.
Make sure to use an appropriate bell size for the 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. 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
- So, it’s SWINGS, then GET-UPS, then SQUATS and finish with PULL-UPS.
NOTE: The swings is a “bit of volume” that can be scaled down, if needed. For example, can do 10-10’s instead of 10-20’s and follow same rules as outlined above.
WEDNESDAY (DAY 2) – Clean & 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 use a single kettlebell, do 3 each side as a racked squat)
- This uses high frequency, but low rep volume to minimize fatigue
- Rest briefly between sets.
- 1 hand kettlebell swing
- 10 reps per side, 3-4 sets only (60-80 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, take a look at Kettlebell Domination, a powerful and progressive 5-week program. It’s NOT FOR BEGINNERS.
Andreas JanssonPosted at 02:10h, 05 May
Repeat this sequence (10 reps then 20 reps) for 7 rounds (210 reps in total) Should you use the same kettelbell weight on both sets?
ScottPosted at 14:37h, 06 May
Good question. That’s the way I’ve done it in the past (using 1 bell and fluctuating the volume), but you certainly could use 2 different bell sizes there for sure.