20 minute whole body kettlebell workout

Kettlebells are the bomb for strength workouts

We’ve talked about the importance of strength and conditioning training for triathletes. Agree, it’s hard to get this extra session into a jam packed triathlon training schedule, but a short, explosive 20 minute workout such as this, IS possible using kettlebells.

Kettlebells are best known for their calling-card movement….the swing! But there’s way more to these cast iron orbs than that two-handed explosion. In fact, when it comes to strength and conditioning, a couple of kettlebells are all you need for a kickerarse workout.

Try this 20 minute full-body kettlebell burner

Choose weights that are challenging, but will allow you to get through the entire workout with good form. Never rush an exercise. Use slow, steady and strong movements with composure. The workout can be varied so it is suitable for a beginner, intermediate or advanced athlete. Simply use heavier or lighter kettlebells, increase or decrease the reps (6, 8, or 16) or increase or decrease the sets (2 or 4) to meet your needs.

Print this Instruction Sheet so you can refer to the moves and directions provided. You have 5 sets of exercises with 3 x 12 reps for each.

3 x 12 reps with 15 sec RI (Rest Interval) in between each set

  1. Kettlebell Deadlifts
  2. Kettlebell Swings
  3. Kettlebell Goblet Squats
  4. Kettlebell Lunge Press
  5. Kettlebell Russian Twist – complete as many as you can within 30 seconds

The Kettlebell Deadlift: targets the legs, gluten, arms, back and abs. Excellent for cycling. Stand with the kettlebell between your feet on the floor. Squat down and grab a hold of the handle with both hands while your back remains flat. Engage the core, tighten those glutes, and keep your arms extended as the body rises up.

The Kettlebell Swing: targets the shoulders, back, hips, glutes and legs. Excellent for swimming. Stand up straight, with feet a bit wider than hip distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body. Then in a fluid motion, explosively drive the hips forward while swinging the kettlebell keeping the glutes and core engaged. Remember the motion should come from the hips.

The Kettlebell Goblet Squat: targets the legs, glutes and back. Excellent for running. Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing and repeat.

The Kettlebell Lunge Press: targets the shoulders, back, arms, abs, glutes and legs. Excellent for running. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead. Return to standing while returning the kettlebell to the chest.

The Kettlebell Russian Twist: targets abs and obliques. Core strength is excellent for swimming and running. Sit with your legs bent and feet flat on the floor about hip distance apart. Hold the kettlebell with both hands at the chest, then lean back to a 45 degree angle. Rotate the torso from left to right by twisting at the waist and swinging the kettlebell across the body.

Hope you enjoy this explosive workout and discover the benefits of using kettlebells for a whole body strength session. Keep training hard and results will follow.

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