November 18, 2013 Sam Mugavero

Quick, Tough Kettlebell Workout

3 Minute Kettlebell Workout

I was browsing the internet today searching for a demonstration of some Kettlebell exercises and came across the Kettlebell Training – 3:00 of Hell  video from YunTraining (Kettlebell Khaos). The workout consists of 30 seconds each of the following movements:

One Arm Kettlebell Swings

One Arm Kettlebell Clean and Press

One Arm Kettlebell Front Squat

Perform 30 seconds of each exercise on the right arm and then switch to the left arm and complete 30 seconds of each exercise.

I gave it a shot this morning, but wanted to do a little running with it, so I altered the workout by performing the 3:00 minute squqence 3 times with a 0.25 mile run in between each round and used a 24 kG Kettlebell (53#). It was a great, quick  (less than 15 minutes) workout and excellentfor the minimalist approach as it only requires one piece of equipment. It’s also a great workout for when you’re on the road as it offers plenty of opportunity for scaling and adding your own creativity to the workout. For example, as an alternative, you could set the clock for 10 – 20 minutes and complete 3-5 reps of each exercise, switch to the other arm and complete 3-5 reps of each and try to accumulate as many rounds of that sequence as possible in your selected time frame. Another option is to add a sprint every 90 seconds and continue working for a predetermined amount of time or rounds.

Give this one a try sometime…perhaps with family and friends during the Thanksgiving Holiday. It will definitely prime your metabolism for Turkey Day feasting!