This 45-minute kettlebell workout is not for the faint hearted. Pitched at an advanced level for 45-minutes you will have to sustain a high intensity output if you stand any chance of completing the workout.
However, if you’re up for a tough physical challenge you’ve come to the right place. This workout will test every aspect of your physicality - strength, muscle endurance, stamina, and mental resolve.
The kettlebell exercises selected for this workout require a level of technical mastery. But don’t worry if you think you need to brush up on your techniques, all the exercises are accompanied with a link to a tutorial.
Because this 45 minute kettlebell workout is supposed to present a challenge you should select a weighty bell. When I undertook this brute, I oscillated between a 28kg and 32kg kettlebell. By having two different weighted bells you have the option of pushing yourself that bit harder.
Benefits of this 45 minute kettlebell workout
This kettlebell workout, which includes callisthenic exercises, will help sculpt a physically robust body. Truly, training with kettlebells is the exercise equivalent of folding steel over and anvil.
In addition to forging functional strength, this workout will burn fat by the bucket load. Because you’ll be working nonstop and at a high intensity, your heart rate will be racing as you fight to ascend and then descend each exercise pyramid.
Together, these two outcomes – strength building/fat burning – make this 45-minute kettlebell workout the ultimate conditioning session.
ATREQ competition kettlebells are manufactured from single mould cast steel. Available in sizes ranging from 8kg through to 36kg at 4kg increments, ARTEQ competition bells meet the National and International Kettlebell Sports requirements. This means that regardless of the kettlebell weight the size remains the same. With their super-smooth handles and pristine painted bodies ATREQ kettlebells and one of the best on the market.
How it works
Before embarking on this arduous workout, you must warm-up thoroughly. A comprehensive warm-up has been provided below. Once warmed start at the first exercise, kettlebell swings, and progress up then back down the repetition pyramid. On completing each set you are to perform one rep of the accompanying body weight exercise. See example below:
As you can see, the number of kettlebell reps increase whereas the bodyweight exercises remain static. The pyramid for all kettlebell exercises does not exceed 10 repetitions (1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – half way, now descend – 10, 9, 8 ,7, 6, 5, 4, 3, 2, 1).
Some serious self-determination
45 Minute Kettlebell Workout
1: Kettlebell Swings + burpees
Hold the kettlebell between your legs, palms facing inwards, feet a little over shoulder-width apart.
Keeping the back straight pull the kettlebell back and, using your glutes, propel the kettlebell forward until it’s level with your shoulders.
Ensuring to keep your core engaged throughout the movement, allow the kettlebell to return to the start position and repeat. For a full tutorial follow the link.
2: Kettlebell Thruster + press ups
Standing over the kettlebell, take a reverse grip of the handle. In one clean movement swing upturn the kettlebell and hold it in front of your chest. In this position the base of the kettlebell should be facing the ceiling.
Keeping your back straight squat until your knees are in a 90ᵒangle.
Power out of the squat ensuring, as you do so, to push the kettlebell high above your head. From the outstretched position lower the kettlebell back to your chest while simultaneously sinking into the next squat. For a full tutorial follow the link.
3: Kettlebell single arm pulls + air squats
Remember, for the two single arm kettlebell exercises, you must complete the set on each arm before tackling the bodyweight exercise. Also, ensure to do all the reps on one arm before changing over.
Place the kettlebell below your centre of mass – you should be standing over it. Keeping the back straight squat down and hold it between your legs.
Taking a dip at the knee swing the kettlebell back and thrust it forward with the muscles of the glutes and pelvic griddle.
Now, this exercise is probably sounding very much like a kettlebell swing. However, the difference with the high pull is that you are to pull the kettlebell up to your chin. The kettlebell should remain close to your body – like a barbell vertical lift.
4: Kettlebell single arm jerk (overhead press) + plank
There’s a slight change here with how to approach the bodyweight exercise. Of course, planks are counted in seconds not reps. So, instead of performing 1 rep, as you will do for the previous three bodyweight exercises above, you are to hold the plank for a count of 5 seconds.
Standing over the kettlebell with a shoulder-width stance (or slightly wider), grasp the kettlebell and, in one fluid movement, swing it back and execute a clean. In this position the kettlebell should be resting in the nook of your arm.
Taking a shallow dip at the knee use your quadriceps to get a bit of momentum in the kettlebell. Assist the upward flight of the kettlebell with shoulder and arm strength.
From here return the kettlebell back to the original start position but ensure to change hands between the legs so that you can perform the next repetition on the opposite side. Keep the cycle going continuously for 20-seconds. Follow the link for a full tutorial.
Enjoyed this workout? Has it left you hungry for more? The Hungry4Fitness Book of Circuits Vol. 1 is packed to bursting with 50 tried and tested circuits and workouts.
Circuit training is one of the best forms of physical exercise for maintaining and increasing overall-fitness. A well designed circuit will provide a great cardiovascular workout, strengthening the heart and lungs in the process, whilst also improving muscle endurance and developing functional strength. This unique combination, of fat burning and muscle building, which singular exercises, such as running, cycling, swimming or weights cannot give, will help to sculpt a lean defined physique.
(As we are very interested in user experience here at Hungry4Fitness, we would be very grateful if you could take a few seconds out of your day to leave a comment. Thanks in advance!)
Adam Priest, former Royal Marines Commando, is a personal trainer, lecturer, boxing and Thai boxing enthusiast.