One Kettlebell, One Workout

kettlebell workoutsSo I’ve been up to my ears with insurance people, basement clean-up people, foundation waterproofing people, flooring people – you get the point.

It’s Spring Break for the kids as well, so Rozanne and I have had to get creative in what we can do with the kids.  We’ve taken them out to a movie (we saw the Justin Beiber movie which is a great story about how persistence and hard work pay off), used our zoo membership to take them to see the monkeys and took them on a muddy hike through a local conservation area.

The beauty about not having a basement right now is that we don’t watch any TV.  The basement was another living space for us and where we had family movie nights.  It’s been a blessing in disguise.

As a result of all the activity, I haven’t really had a chance to get to the gym and have had to rely on doing most of my workouts at home.

The only issue is that the heaviest kettlebell I have at home right now is 16kg.

Guess what?  No problem.

It’s amazing the kind of workout you can get with just one KB.

Here’s what I’ve been doing…

One Kettlebell, One Workout

1. Snatch x 10 per arm

2. Front Squat x 10 right

3. Military Press x 10 per arm

4. Front Squat x 10 left

5. 2-Arm Swing x 25

-repeat the above circuit 3 to 4 times then

6. 1-arm KB Row x 30 per side 

As always, I’m obsessed with making sure I get my rows in.  I just think that shoulders and posture in the general population these days is just messed up, so the more posterior chain and upper back work you can get, the better.

Another great thing about the workout above is that it can be done with double KBs if you have access to them.

So as I figure out what new couch to buy, whether to put an under pad or use sub-flooring and what color of laminate I want in the basement – dark or light? – at least I can get my workouts in and not have to worry about going to the gym.

I’ve also been able to maintain my writing schedule and have been working hard on putting together the TT Kettlebell Revolution v2.0.  It’ll feature lots of video, new exercises with very comprehensive descriptions, new challenge workouts, and much more.  I’ll be releasing the new version in late-April / early-May just in time for you to get in shape for the summer.

Keep Swinging,

Chris Lopez, RKC, CSCS

  • http://fitnesscorner1.blogspot.com dagregory

    Kettlebell workouts are great. Can’t wait to try this workout. Excellent cardiovascular and functional training exercise.

  • Joe

    Good stuff! Oh by the way, thanks for the advice on the kb press.

    I was able to press a 32kg bell today! Well, once with my left side.
    My right side, I’m still trying to grease the groove and keep my lats engaged.

    Thanks again Chris!

  • ralph

    chris-how about doing cleans from the floor instead of rows?

  • Shelby

    just did this workout this morning with a 12kg kettlebell and it kicked my butt!!!! GREAT WORKOUT!!!!!!!!!!!!!!!

  • Sean

    I’ve been doing the A and B workouts for a few months now, and I thought I was in decent condition. Then I did this routine…this one was a killer. It’s good to have a monkey wrench workout to throw your body off routine.

  • Lou

    Wow, nice workout. Just found your site recently and am really enjoying the information.