With just one kettlebell, you can create a workout that'll have you putting in work, sweating, and covering all of these factors in an hour or less:
- Explosiveness
- Strength
- Muscle Building (Time Under Tension)
- Conditioning
| Exercise | Sets | Reps | |
|---|---|---|---|
| A. | Kettlebell Deadlift Jump | 4 | 6-8 |
| B1. | Single-Leg Squat to Box | 4 | 6-8/side |
| B2. | 3-Point Kettlebell Row (4 second eccentric) | 4 | 10/side |
| C1. | Offset Single-Leg RDL with Knee Drive | 3 | 10/side |
| C2. | 1-1/2 Rep One-Arm Kettlebell Floor Press | 3 | 10/side |
| D. | Density Training | 10 min.* | |
| 1-1/2 Rep Goblet Squat | 8 | ||
| Single-Arm Clean & Press | 5/side | ||
| Reverse Crunch with Kettlebell Pullover | 6 | ||
| E. | Kettlebell Swings (EMOM)** | 10 min. | 12 |
* Repeat as many sets within the allotted time of the three density exercises. If you repeat this workout, progress by getting more sets or rounds in the 10-minute timeframe. Every 2-3 weeks, increase the amount of time in the set by 2 minutes.
** (EMOM) every minute on the minute.
related posts
7 Reasons You're Stuck at Medium
This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.
Tip: 3 New Ways to Scorch Your Glutes
Use these slick mini-band exercises to activate your glutes and finally add some batter to that flapjack ass of yours.
Tip: The Number One Thing That Needs to Change
The longer you've been lifting hard, the more this advice applies.
Blood on the Barbell: Robertson
As we read this article, we realized that while Mike Robertson had come up with a solid strength/powerlifting program, he'd also simultaneously come up with a pretty good bodybuilding program! Talk about multi-tasking!