Welcome to the Full Body Single Kettlebell Workout.
For this training session, the only equipment piece you need is a kettlebell.
Before you start the workout, make sure to test a few different weights if you have the equipment available to find out what weight works best for you.
What can you expect from this workout:
- The complete duration of the training session is between 40 to 60 minutes depending on how fast you are able to finish the number of reps. (this includes a warm-up and cool-down)
- You will be performing “only” two exercises but they will tax your whole body.
- If you are struggling with one of the movements, I will provide you with some scaling options below.
Let’s start the workout, shall we?
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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:
400 Reps Full Body Single Kettlebell Workout
For time:
400 x Kettlebell Overhead Lunges
At the start of every min:
Do 3 x Hand Release Push-Ups
(Click on the link to see a movement demonstration)
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How to approach it?
Yes – you read correctly. You will be performing a total of 400 single kettlebell overhead walking lunges.
At first, it might seem like an unachievable task but with the help of a proper strategy, you will finish the number of reps in no time.
One of my favorite approaches to workouts like that is performing a simple EMOM. (What is an EMOM?)
Since you have to perform hand-release push-ups at the start of every minute, it’s quite logical to keep performing the session in form of an EMOM.
You could aim for a rep scheme like 3 hand-release push-ups + 5 overhead lunges per side.
This could be a good start and something to maintain if you are a beginner or intermediate.
If you feel the number of reps is not challenging enough, increase the number of overhead lunges to 10 reps per side or even higher if you can.
Remember, to have the long game in mind and not burn out in 10min.
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How to scale?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Overhead lunges: if the overhead lunges become too taxing, you can either switch to front rack lunges or regular weighted lunges
- Hand-release push-up: a good alternative would be either the regular push-up or the knee push-up
(Click on the link to see a 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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