We are living in uncertain times right now, and it’s more important than ever to focus on our health and fitness. For better or worse, working from home does have its advantages. I haven’t missed commuting. And working from home has allowed me to get higher quality workouts as I now have more time each day.
Even though I just have a few kettlebells, but I’m still crushing my workouts and feel as strong as ever.
So, I wanted to share my workout formula, so you can experience the joy of kettlebell training at home—even if you only have one kettlebell. I didn’t invent this formula, but it has worked time after time for me and my clients. We will be doing total body workouts to save time and to promote general athleticism.
The simplest way to design full body workouts is to choose a pulling and a pushing exercise. This also creates balance and symmetry. We can get more creative by dividing the pushing and pulling into upper and lower body so that we’ll have upper body pulling, lower body pulling, upper body pushing and lower body pushing.
Pulling and Pushing Exercise Examples
Upper Body Pulling:
- Kettlebell rows
- Kettlebell cleans
- Kettlebell snatches
Lower Body Pulling:
- Kettlebell deadlifts
- Single leg deadlifts
- Suitcase deadlifts
- Kettlebell swing variations
Upper Body Pushing:
- Push-ups
- Military press
- Get-ups (can also be used as a lower body pushing exercise)
Lower Body Pushing:
- Goblet squats
- Kettlebell front squats
- Kettlebell lunges
These basic exercises can build a foundation of strength and athleticism and can be used in many different combinations to keep training fun.
The basic formula I use for creating workouts:
Warm-up for 5-10 minutes (get your heart rate up and muscles warm)
Strength Block One:
(3-5x Sets)
- Lower body pulling exercise
- Upper body pushing exercise
- Core exercise
Strength Block Two:
(3-5x Sets)
- Lower body pushing exercise
- Upper body pulling exercise
- Core exercise
Conditioning:
(choose one exercise or create your own combination)
- Swings
- Sprints
- Jump Rope
- Burpees
- Jumping Jacks
Cool down (light stretching, easy walk)
This formula has served me and my clients well for years. I would love to hear about the workout combinations you create with this formula in the comments section below.
Stay Strong and Safe,
Ryan Jankowitz, RKC II
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Ryan lives in Maryland with his wife and two dogs. They love to go hiking and spend time on the beach. When he’s not telling his dogs to stop chasing squirrels, Ryan enjoys spreading the RKC message and teaching others how to train with kettlebells. He’s got a 90-day coaching program that helps busy adults get into shape, look and feel better by working out with kettlebells and eating healthier so they can elevate their self-esteem. Schedule a free call with Ryan: https://go.oncehub.com/RyanJankowitz