I have attended a Kettlebell course with Brett Jones and would like an hour workout with the Kettlebell. What type of exercises, reps, weights and rest periods would be appropriate?
One of the great things about Kettlebell training is that it can be endlessly variable. I recommend cycling or rotating the time and design of the Kettlebell workouts. Some of the workouts may take an hour, but some can be as short at 15-20 minutes. I will suggest two workouts to both practice and groove the basic lifts and provide a conditioning workout.
KB Workout #1:
- Windmill: 3 sets of 3 reps (R and L)
- Turkish-Get-Up: 3 sets of 3 reps (R and L)
- Clean and Front Squat: 3 sets of 5 reps (R and L)
- Superset with Single Leg Dead-lift: 3 sets of 5 reps (R and L)
- Clean and Military Press: 3 sets of 5 reps (R and L)
- Superset with One arm KB Row: 3 sets of 5 reps (R and L)
- Swings: between 5–10 sets of between 5-20 reps (total volume of 50–100 swings). If one arm swings, perform sets of 5+5 for example.
This workout can be changed by using only one KB or by incorporating two Kettlebells for the drills. The weights used will be an individual matter, but choose weights that allow for perfect form yet are still challenging. Vary the weights and find your ideal range. Rest periods should be between 30 seconds and one minute. Vary the rest periods as needed, according to your goals or how the workout is affecting you.
KB Workout #2:
- Windmill or Turkish-Get-Up: 3 sets of 3-5 reps
- Clean + Front Squat + Push Press: 5 sets of 5-10 reps
- Snatches: 10 sets of 5+5 with 30 seconds rest between sets (vary with swings on different days)
Give these workouts a try, and please email if you have questions.