Build Explosive Strength with This 30-Minute Full-Body Kettlebell Workout
Want to build explosive strength, boost your aerobic capacity and add full-body size? This muscle-building full-body kettlebell workout is for you.
All you need is 30 minutes, one kettlebell, and your body weight. It may sound straightforward, but the challenge lies in the details. By the end of the half-hour, you'll have worked your entire body from head to toe – targeting quads, hamstrings, shoulders, back, and chest.
After a thorough warm-up, grab a kettlebell that you can press overhead no more than 10 times. If the kettlebell you have is too light (or too heavy), simply modify the reps to suit. Push yourself hard, never leaving more than two to three reps in the tank – if you want to see progress.
Set a timer for 30-minutes, and at the beginning of each minute, perform a different exercise from the circuit listed below, resting for the remainder of the minute before moving on to the next movement. On the sixth minute, rest for the entirety, starting again on minute seven. Repeat the circuit in this manner for five total rounds, coming in at just under 30 minutes.
Full-Body Kettlebell Workout
1. Kettlebell Swing x 20
With a kettlebell between your legs, hinge at your hips, swinging the weight backward, high between your thighs (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and then reverse straight into the next rep. Keep your torso flat and knees soft throughout.
2. Goblet Squats x 15
Clean your kettlebell up and hold it close to your chest in the ‘goblet’ position (pictured) (A). Sink your hips back and over a count of 2-3 seconds descend into a deep squat (B). Your elbows should come in between your knees at the bottom. Drive back up explosively. Repeat. Control that tempo, keep that descent slow.
3. Three-Point Row x 10 (each side)
Hold your kettlebell in one arm and take a step forward bending your front knee slightly. Lean your non-working arm onto your thigh to support your weight, letting the kettlebell hang at arms length, towards your front foot (A). Row the bell up in a shallow arc into your hip, squeeze hard in this position before slowly lowering back to the start. Repeat.
4. Hang Clean and Push Press x 5 (each side)
Clean a kettlebell from between your legs onto the front of your shoulders, tight in the crook of your elbow, fist under your chin. Take a breath, squeeze your glutes and brace your core. (A) Dip at the knees and – using your legs to help if necessary – (B) drive the kettlebell up overhead. Lower it under slow control to your shoulder, then drop it back between your legs, quickly moving into the next rep. Squeeze the opposite fist to create tension.
5. Push-Ups x max reps in 60 seconds
Assume a strong plank position, hands stacked directly below elbows and shoulders (A). Bend your elbows to slowly lower your chest to the floor (B). Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat, perform as many high quality push-ups as you can in the minute, only resting as necessary to keep your form tight.
6. Rest
Rest for the entirety of minutes 6, 12, 18 and 24. Focus on consciously recovering and lowering your heart rate by focussing on your breathing and trying to steadily lengthen your exhale.
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