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RKC School of Strength

Official blog of the RKC

work out at home

How To Work Out At Home With Your Kettlebell

July 13, 2020 By Ryan Jankowitz Leave a Comment

Ryan Jankowitz Outdoor Home Workout

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.

Ryan Jankowitz Kettlebell Home WorkoutPulling 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

***

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

 

Filed Under: Kettlebell Training, Tutorial, Workout of the Week Tagged With: full body workout, home workout, home workouts, kettlebell workout, kettlebell workouts at home, push and pull, Ryan Jankowitz, work out at home, workout design, workout formula

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Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.