Strength to Strength – Kettlebell Home Workout

Can you guess what the goal of this workout is BUILDING STRENGTH!

In order to BUILD strength, we need to challenge our muscles to lift more. In order to preserve energy we divide the routine into sets for each exercise. Usually after each set, we increase the load a little more and reduce the reps performed. Below, I have suggested a rep range, because I realise everyone is different and we all have different weights available. Try to challenge yourself to use heavier weights when possible, ensuring of course that you can perform each exercise properly first!

Building strength means building muscle, but this does not necessarily mean increased size! It will increase lean muscles but your size is controlled by CALORIES!

Generally, if you eat more, you will gain more muscle size. However, this is not always the case depending very much on how much training you have done before. A beginner for example, who wants to tone up and lose body fat may be eating less than they were, but still gaining some weight. This is why I say – get rid of the scales! You are building muscle, which we know weighs more than fat. So what you are doing is working muscles, building more which will burn more fat.

The size you are is dependent mostly on how MUCH you eat. If you live and train in a calorie deficit, you are likely to keep the muscles you use and burn more fat (depending on how extreme the deficit). If you live and train in a calorie surplus, you will likely gain more muscle mass (size), and maintain or gain fat (depending on how extreme the surplus). If, like me you are neither in a deficit or surplus (on average), then your size will stay the same, but you can still tweak your training to favor your body composition (if that is your goal) and also to keep building strength and shape to your frame.

There are many factors that come into play when developing and shaping our bodies, and each factor would take forever to explain (and even then I wouldn’t cover them all LOL), but what’s important to know from this workout is, heavier weights will build more muscle and improve your strength, body composition AND performance for other things.

Didn’t think I was as talkative today LOL! I will be making a video on this topic soon to further expand on it – yes more talking, can’t garantee it won’t turn into a rant though :/

Right back to the workout. As I said above I have suggested a rep range for each exercise, but I am also aware that if there are people who have one kettlebell or lighter Kettlebells for this range, you won’t benefit for the low reps in all of the exercises. The best thing to do is to train for endurance rather than strength, performing 12 -15 reps for each exercise instead. If there are some exercises when this number is too high, then drop the reps down to a number you can manage. You do this by assessing if you can do no more than 8 reps, then go to 7 or 8 reps for each set (as you are using the same weight).

For those who have a selection of weights, start with the lightest and higher reps in the range, and then increase the weight, while dropping the reps the next set and so on. If you get suck at the same weight, then do the same reps each set. There is no point in dropping the reps (significantly), when you can manage more, this will not be a challenge.

This type of workout is better suited to having more variety in equipment, as you have more choice of weights, but we will make the most of the weights we have, or at least get to learn how to train for strength.

Advanced Workout Breakdown: Starting from 01:32

Complete 3 sets of each exercise before moving on to the next. Remember if you do not have a heavy enough KB to lower the reps to my range below, then work to you own rep range, remembering to follow the principle above. Where there is a unilateral exercise, complete set 1 on each side before moving to sets 2 and 3 etc. Then, as a workout cardio finisher, I have included a little Tabata at the end, which is optional.

1. Double KB Front Squat x 3 – 8 reps X 3 sets
2. Push Up Challenge (feet on bench, hands on Stability Ball) x 6 – 10 reps X 3 sets
3. Kettlebell Single Leg Deadlift + Row (opposite leg to arm) (right then left) x 6 – 8 reps X 3 sets
4. Kettlebell *Military Press (right then left) x 3 – 8 reps X 3 sets
5. Double / single Kettlebell Deficit Reverse Lunge (right then left) x 6 – 8 reps X 3 sets

* If you have 2 KBs (same weight) which are not challenging enough for single Military presses, make it harder by doing Double Military Presses instead.

I managed the following:

1. Set 1 – 2 x 16kg x 8 reps, Set 2 – 1 x 16kg 1 x 20kg x 4 reps, then Set 3 – 2 x 20kg x 3 reps
2. Sets 1 to 3 all 10 reps
3. Set 1 – 16kg x 8 reps (both sides), Set 2 – 20kg x 6 reps (both sides), Set 3 – 20kg x 6 reps (both sides)
4. Set 1 – 16kg x 8 reps (both sides), Set 2 – 16kg x 7 reps right, 6 reps left, Set 3 – 20kg x 4 reps (both sides eventually)
5. Set 1 – 2 x 12kg x 10 reps (both side), Set 2 – 2 x 14kg x 8 reps, Set 3 – 2 x 16kg x 6 reps (both sides)

Time: 31:55

Learned that getting a little angry, determined and competitive helps with strength!

Tabata

Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort. Complete 2 rounds of the 4 exercises below:

1. Burpees (8, 7)
2. Alternating Kettlebell Swing (12, 12)
3. Light Squat Jumps (20,18)
4. Alternating Kettlebell Swing (12, 12)

Now, cool down, stretch and relax

Intermediate Workout Breakdown: Starts from 03:59

Remember, complete set 1 on each side before moving to sets 2 and 3 and ignore what I said in the video.

1. Single KB Front Squat (right then left) x 3 – 8 reps X 3 sets
2. Push Up Challenge (either with feet on bench only, or hands on Stability Ball only) x 6 – 10 reps X 3 sets
3. Kettlebell Deadlift + Row (either with one or two Kettlebells) x 6 – 8 reps X 3 sets
4. Kettlebell *Military Press (right then left) x 3 – 8 reps X 3 sets
5. Double / single Kettlebell Reverse Lunge (right then left) x 6 – 10 reps X 3 sets

* If you have 2 KBs (same weight) which are not challenging enough for single Military presses, make it harder by doing Double Military Presses instead.

Tabata

Reset for 8 cycles of 10/20 and complete 2 rounds of the following 4 exercises:

1. Burpees (stage 2)
2. Alternating Kettlebell Swing
3. Light Squat Jumps
4. Alternating Kettlebell Swing

Now chill

Beginner Workout Breakdown: Starts from 06:02

Better to concetrate on proper form and complete this section rather than worry about the Tabata at the end.

1. Kettlebell Goblet Squat x 6 – 10 reps X 3 sets
2. Push Up Challenge (from your feet or knees) x 6 – 10 reps X 3 sets
3. Kettlebell Single Arm Row (right then left) x 6 – 10 reps X 3 sets
4. Kettlebell **Military Press (right then left) x 3 – 8  reps X 3 sets
5. Kettlebell Goblet Reverse Lunge (right then left) x 6 – 10 reps X 3 sets

**Revert to push press only if necessary, try to complete Military Presses first though.

Tabata

If you want to try this section then set your timer for 4 cycles of 10/20 and complete 1 round of the following 4 exercises. If you feel fine after one round, then try one more.

1. Burpees (stage 1)
2. Two-Handed Kettlebell Swing
3. Jumping Jacks
4. Two-Handed Kettlebell Swing

Now you can cool down, stretch and relax

This was a great workout today, just what I needed!

NOTE: Another option for those who have lighter Kettlebells is to turn this into interval training. So, dividing the exercises out, you will have 3 rounds of 8 exercises, or 24 cycles. Try to complete the reps in the time intervals you choose. Remember though that the single leg deadlift and row exercise is a slow one, and all should be performed with good control and form.

Let me know what you think.

Cheers

Marianne