Kettlebell Conditioning

The kettlebell is a simple piece of exercise equipment that can be found in most commercial gyms, community centers and local sporting good stores. It is also one of the most effective conditioing tools you will ever get your hands on.

My training partner Jordy and I run a group called the East Van Barbell Club. We train together several times a week and every Tuesday we finish the workout with some type of kettlebell conditioning. We almost always include a swing variation, squats, burpees and plank holds because they are all fairy easy to do and give you the most bang for your buck!

Here are a few of of our favorite finishers.

Workout #1

10 minute EMOM (every minute on the minute)

• At the top of every minute perform 15 kettlebell swings for a total of 10 minutes

Workout #2

Complete 5 rounds: (taking minimal rest when needed)

• 15 kettlebell swings
• 10 air squats
• 5 burpees

Workout #3

Complete 10 rounds: (take minimal rest after each round)

• 10 kettlebell swings
• 5 goblet squats
• 30 second plank hold

Workout #4

Descending Ladder 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• 10/10 single arm swings --> 10 push-ups
• 9/9 single arm swings --> 9 push-ups
• 8/8 single arm swings --> 8 push-ups
• continue all the way down to one rep of each movement

Workout #5

Descending Pull-Up Ladder 3, 2, 1: (complete the ladder 3 times)

• 10 double kettlebell swings --> 3 strict pull-ups
• 10 double kettlebell swings --> 2 strict pull-ups
• 10 double kettlebell swings --> 1 strict pull-up