05 Dec Kettlebell Minimalism Workouts
Minimalist kettlebell workouts are time efficient – and simple.
They’re also extremely effective.
Obviously, time can be an issue for many 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, you’ve gone too light with your kettlebell size, so make sure to use an appropriate bell size.
MONDAY (DAY 1) – Swing focused session
- 2 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
- KB 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
- KB 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?
Increase the kettlebell size or increase the volume slightly from session to session (the principle of progressive overload).
For example, if you did the “day 1” session the following week, consider adding another round of swings.
Don’t overcomplicate it, make the progressions simple.
Let me know if you have any questions.
If you like this, be sure to check out Kettlebell Domination, a powerful, progressive 5 week program.