Welcome to the 20min Single Kettlebell Workout.
Yes – another kettlebell workout.
You might be wondering why I am so “obsessed” with kettlebell workouts!?
Make sure to read the following article that goes in-depth on the benefits of kettlebell training and gives you some guidance on what to look for when buying one.
What can you expect from this training session:
- The whole duration of this session is around 35 minutes including a complete warm-up and coo-down.
- You will be performing three dynamic movements that will tax your whole body.
- A guide on how to approach the workout and how to scale some of the movements in case of an injury or struggle can be found below.
Let’s get to the workout.
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Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
20min Single Kettlebell Workout
Complete as many reps as possible in 20 mins of:
6 x V-Ups
12 x Kettlebell Swings
18 x Single Kettlebell Walking Lunges (9 per side)
(Click on the link to see a movement demonstration)
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How to approach it?
The 20min Single Kettlebell Workout is quite a tricky one.
Like most of the workouts, it doesn’t look too bad on paper.
At the same time, it’s a 20-minute workout which means at one point it will be quite exhausting and challenging. But this is one of the reasons we are doing this type of training, right!?
There are two approaches that I would suggest to you.
For Beginner/Intermediate:
- Before you start the workout, perform a couple of reps of each exercise and see what kettlebell weight feels right for you. It should be too light but also not too heavy.
- If you can do 5 to 8 reps unbroken with that weight, stick with it.
- The way to approach this workout is quite simple, take it one exercise at a time, take short breaks in between them, and try to maintain this pace throughout the whole 20 minutes.
- During the last 5 minutes, when things feel like too much, just stick with your pace and grind it through.
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For Advanced:
- You should pick a heavier weight with which you can complete each set unbroken.
- The approach is straightforward, try to go unbroken on each set and minimize the transition time between each exercise.
- Ideally, you can use one of the exercises as “recovery” to reduce the amount of rest in general.
- If you need to do short breaks, do them after each round.
How to scale?
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- V-Ups: if this is too challenging, opt for a variation of the plank (30 to 40 seconds)
- Kettlebell Swings: you can either perform a kettlebell good morning, a banded good morning, or a bodyweight good morning to get a similar stimulus but with more control
- Single Kettlebell Walking Lunge: you can either do goblet walking lunges or regular weighted walking lunges
(Click on the links for movement demonstration)
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body time to recover:
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