Functional Kettlebell Boot Camp Workout

Not too confident with your kettlebell swing, clean, or snatch?  Bought a nice shiny new kettlebell from Dragon Door and you're just itching to use it but don't want to hurt yourself or get a bad habit in place before your training appointment with a certified RKC instructor?  (This workout does assume that you are familiar with some common fitness exercises and are willing to do a little research on some new movements.)  No problem - here's a demanding workout I used with my fitness boot campers who haven't been initiated into the rite of the kettlebell yet.   YET.... 

Required Equipment: kettlebell, jump rope, Gymboss timer

As always - remember whenever you even touch that kettlebell, your abs must be tight in order to protect your back, never round your back when using or even moving kettlebells around - seriously!  Be smart!  Not sure about something?  Ask - or better yet, show up to one of our Forte Fitness Boot Camps in Orlando and try it under our supervision! Tell them Adrienne from GiryaGirl sent you.

Warm up with some light stretching or preferably your favorite Joint Mobility exercises, do 100-200 turns of the jump rope then get to it!

4 Sets of the following:

Set your timer (Gymboss is the most convenient for this, but use what you have) for 2 intervals - one minute and 30 seconds

Assume a push up position with one of your hands gripping a kettlebell resting on the ground and perform 4 rows with that side, switch to the other hand (I leave the kettlebell on the ground and walk over 1 step on my hands) do 4 rows (this is essentially a "Renegade Row" but with one kettlebell) on the other side then immediately get into a plank position - hold the plank (stay straight, don't let that rear come up, and definately don't sag in the middle!) for the remainder of the 1 minute interval then rest for 30 seconds - move around, stand up shake it out, no napping!  repeat.

3 Sets of the following:

Set your timer for 30 second intervals

30sec: Kettlebell deadlift + upright row*

30sec: Kettlebell Halo**

30sec: Kettlebell crush curl (standing)***

60sec: Jump Rope

30sec: Rest

* Feet shoulder width or slightly wider, kettlebell between your feet - squat down (sit waaaay back, keep torso upright - this takes some doing and some flexibility so be patient with yourself if this is new) and pick up the kettlebell - stand up straight keeping your shoulders back and abs tight (pinch those glutes at the top of the movement!) then do an upright row with the kettlebell

** As described in Pavel's Enter The Kettlebell which should already be in your library anyway... RIGHT?

*** Stand w/ feet shoulder width, hold the kettlebell by pressing your hands firmly against the "ball" part of the kettlebell trying to "crush" it.  Make sure to keep your chest open and shoulders back - its easy to get into the crushing part and end up all hunched in.  From this position, curl the kettlebell up and down slowly like a sort of bicep curl.  This is the closest thing you will ever see me to to regular bicep curls.  My toned arms came from kettlebell exercises,  pull ups and occasional crush curls, not barbell or dumbbell curls in the gym

3 Sets of the following:

30sec: Kettlebell Pull Overs (switch to a lighter kettbell if possible/necessary)

30sec: Push Ups - STRICT FORM!!!!

30sec: Full sit ups (use your arms over your head when flat out if you must)

30sec: Russian Twist (with or without kettlebell)

30sec: REST

2 Sets of the following:

30sec: Burpees

30sec: Hot Potato*

30sec: Wipers**

30sec: Jump Rope

30sec: Rest

*Stand with feet shoulder width, hands at shoulder height in front of you, holding the kettlebell by the ball portion (handle pointing at the ground) keeping your abs and core tight, pass the kettlebell from hand to hand (this is a very small movement - think of the kid's game "hot potato") Oddly effective core exercise

** Lay flat on the ground, kettlebell held by the "horns" overhead (be very careful with this) arms locked out.  Raise and lower your straight or mostly straight legs in a controlled fashion - being sure to keep your abs engaged and your lower back firmly pressed into the ground.

Finally, 3 sets of the following:

45sec - 1 minutes each:

1.  Regular Plank

2.  Pulsed hip bridges (count of 1-3 at the top), OR if you can do them, a few well executed and briefly held full bridges in the given time

Be sure to finish up with light stretching and hopefully your Joint Mobility exercises.  Drink plenty of water and take rests where necessary!