Pick Any 4 – Complete for 3 Rounds
Kettlebell Bodybuilding Basics
Mix and match as much as you would like to create the workouts that will best help you achieve your goals.
2 Hand Kettelbell Swings – 4 sets x 25 reps
Kettlebell Suitcase Deadlifts – 3 sets with 2 x 20lb kettlebells for 12-15 reps.
Kettlebell Romanian Deadlifts – 3 sets with 2 x 20lb kettlebells for 12-15 reps.
Kettlebell Threaded Lunges Walking Forward – 3 sets x 20 reps (perform this like a figure 8 going through the inner thigh passing it around to the outside.)
Kettlebell Clean Squat Push-Press – 3 sets with 2 x 20 kettlebells for 15 reps.
Push-ups on Kettlebells – 3 sets x 10 reps (from knees to modify.)
Kettlebell Bent over rows – 3 sets with 2 x 20 lb kettlebells for 12-15 reps.
Kettlebell Renegade Rows – 3 sets x 10-15 reps (each side) with 16 kgs.
Kettlebell Sea Saw Presses – 2 sets with 16 kgs for 20 reps total.
Weighted Dips – 3 sets x 20-30 reps.
Weighted Pull Ups – 3 sets x 15 reps.
Kettlebell Military Press – 3 sets x 20 reps with 14 kgs-24 kgs.
Kettlebell Clean Squat Push Press – 3 sets x 15 reps with 16 kgs-24 kgs.
Kettlebell Stiff Legged Deadlifts – 3 sets x 20 reps with 16 kgs-32 kgs.
Kettlebell PullOvers – 3 sets x 15-20 reps with 16 kgs-24 kgs.
Kettlebell Chest Press – 3 sets x 15 reps with 16 kgs-32 kgs.
Kettlebell One Arm Rows – 3 sets x 15 reps per side with 20 kg-32 kgs or heavier.
Kettlebell Racked Squats – 3 sets x 20 reps with 2 x 16 kg-2 x 24 kgs.
Kettlebell Wood Chopper Lunges – 3 sets x 20 reps with 12 kgs-16 kgs (not necessary to do these heavy.)
Kettlebell Floor Presses – Slow and controlled 3 count up and down 20 reps total with 16 kgs-24 kgs.