Pages Navigation Menu
Categories Navigation Menu

Harden Your Body With The Kick Ass Kettlebell Workout [Workout Plans]

kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women

Image: T-Nation

Last week we unleashed 6 power kettlebell moves to strip off body fat and build an elite body. This week we’re pulling everything together into one hellacious circuit of mass muscular destruction.

The Kick Ass Kettlebell Workout is a 6 exercise slobberknocker that uses hyper-intense kettlebells to stimulate muscle growth, boost performance, and strip off body fat. It leverages a variety of dynamic, explosive movements—all of which require flexibility, mobility, and full-body coordination—to attack fat stores and push your body to a point that it likely isn’t used to going.

Most exercises vigorously move across an elongated movement path, which fires away at multiple different muscle groups, brings in an element of HIIT cardio, and produces massive strength. Your forearms and shoulders will burn. Your legs will be wobbling. And your heart will feel like it’s about to burst out of your chest. But that combination gradually results in a hard, LEAN physique that not only looks like a chiseled masterpiece, but is also extremely functional, supple, and agile.

Just as you would in life and athletics, you’ll bend, twist, lunge, thrust, and squat — and you won’t be stationary. Put it all together and you’ll carve out a body that not only looks pretty, but that’s capable of dominating any pick-up game, traversing cliffs, or surviving a Tough Mudder.

Grab a kettlebell and get swinging. Load up some function behind that form.

More Reading: 6 Power Kettlebell Exercises To Obliterate Body Fat And Send Your Heart Screaming


 

The Kick Ass Kettlebell Workout


Do the Kick Ass Kettlebell Workout as a full-body, fat-burning workout 3-4x per week. Or do it as a standalone routine whenever you need to blast your entire body. It’s a great way to reshape your physique AND boost athletic performance.

  • Take 1 day off in between workouts.
  • Rest 30s-60s in between sets. You’ll need longer recovery periods after swings and snatches. Keep rest periods as brief as you can manage.
  • Supplement with an abs workout 2-3x per week.
  • Over time, aim to A) increase the weight used and/or B) complete the entire workout faster. Time yourself from start to finish and write down all weights used. Then beat it.

*Click on each applicable exercise name for a full pop-out video demo. A printable recap is available here.

 

1. Burpees


Burpees, kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women

How To:

Protocol: 1 set — 20 reps

Target Muscle(s): Chest, Legs

  • (1) Start in a standing position, squat down, and kick your legs out into full push-up position.
  • (2) Do 1 push-up, hop forward into a low squat position, and explosively jump upwards into the air. Return to the ground, squat down, and repeat the rest of the movement for 10 total reps — each burpee should be one fluid motion.

 

 

2. Kettlebell Swings


kettlebell swings, kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women
How To:


Protocol: 3 sets — 15 reps, 20 reps, 30 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

  • (1) Place a kettlebell in between your feet.
  • (2) Maintain a flat back, bend down, and grab the handles. This is your base position.
  • (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
  • (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 15 reps in set 1, do 20 reps in set 2, and finish off with 30 reps in set 3.

 

 

3. 1-Arm Kettlebell Front Squat


single arm kettlebell front squat, kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women
How To:


Protocol: 4 sets — 12 reps/side

Target Muscles: Legs, Butt, Core

  • (1) Hold a kettlebell so that it’s folded over your right hand at about neck height. It should sit in the nook between your forearm and bicep.
  • (2) Tighten your core, keep your back flat, and squat down until your thighs are at least parallel to the floor. Your body will likely start to fall forward and over to the right — resist that and stay as straight as possible.
  • (3) Powerfully press through your butt and ascend back up to start.

 

 

4. Kettlebell Snatch


kettlbell snatch, kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women

How To:


Protocol: 3 sets — 12 reps/side

Target Muscles: Shoulders, Legs, Lower Back, Core

  • (1) Place a kettlebell in between your feet.
  • (2) Maintain a flat back, bend down, and grab the handle with your right hand.
  • (3) Powerfully ascend and begin swinging the kettlebell up. As it begins to approach ab height, explosively yank it up over your shoulder, flip the kettlebell over your wrist, and extend up until your arm is straight.
  • (4) Slowly lower the weight back down and immediately repeat.

 

 

5. Goblet Squats


goblet squats, kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women

How To:


Protocol: 3 sets — 15 reps

Target Muscle(s): Legs, Butt, Shoulders, Arms

  • (1) Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shouldersbiceps, and triceps, and maintain strong posture.
  • (2) With your chest puffed out and your abs tight, slowly squat down until your quads are BELOW parallel. Hold for .5s and explode up through your butt. Ascend with the pressure on your heels, not your toes.

 

 

6. Kettlebell Windmill


kettlebell windmill, kettlebell workout, kettlebell workouts, kettlebell workout plan, kettlebell workout routine, kettlebells, kettlebell exercises, kettlebell swings, kettlebell snatches, kettlebell squats, kettlebell, kettlebell training, kettlebell workout routines, kettlebell workouts for women
How To:


Protocol: 2 sets — 12 reps/side

Target Muscles: Core, Obliques, Lower Back, Shoulders

  • (1) Stand upright and hold a kettlebell overhead with your right arm. Lock that arm in place.
  • (2) Take one small step back with your left foot. Shift all of your weight over to your right hip — keep that leg stationary.
  • (3) Without arching your back, stare at the kettlebell, bend over to the left and touch your left foot with your left hand. The kettlebell should stay completely vertical the entire time.
  • (4) Contract your obliques, tighten your lower back, and powerfully raise back up to a full standing position


Page: 1 (Workout Info) | 2 (Printable Recap)


 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

Pages: 1 2

  • Ricky, Bubbles & Julian

    great workout. legs definitely feeling it.

  • Ricky, Bubbles & Julian

    what could i substitute for the windmill. i’ve had a back surgery and this hits me just wrong, enough that i’d prefer to do a different exercise. everything else was nice and hard.

  • Ricky, Bubbles & Julian

    wanted to point out that today i did this set again, wearing my heart rate monitor. i live at 8,000 feet so your heart rate doesn’t get as high as it would if you were working out at 1,000. the other day i rode 48 miles on a bike, which included a lot of long steady hills that seemingly go on forever. top HR: 164. today during the snatch, HR 169!

    • BOOYAH! Way to kill it. They’re insanely intense and potent, I’m glad you’re feeling it.

      Did you add snatches in/sub them for something!? Love that you’re doing more than what’s laid out.

      • Ricky, Bubbles & Julian

        Snatches are #4 on this. I subbed upright rows for the windmill though because of a back issue

        • Brainfart! How’d the upright rows go, any back issues?

          Also, I’d be curious to see how your max HR compares during Swings.

          • Ricky, Bubbles & Julian

            The set of 30 swings I hit HR 163 so snatches were the ones that amped me up the highest

            • Impressive. As you go heavier, both snatches and swings should push you into the 170s. Keep it up!

              • Ricky, Bubbles & Julian

                i will get into the 170s tomorrow when i do it again.

  • Karen

    On the exercises that say reps per side both sides done would be 1 set,correct?