Time Efficient Workouts

Kettlebell Training is very time efficient!

Why?

Kettlebells do not isolate but integrates the whole body into the lifts.
By using the whole body instead of body parts to perform a lift a lot of muscles are involved and more calories are burned.

Kettlebells provide a great mix of cardio and strength, Swings will give your heart and the muscles of your hips,legs and back a great workout all at once. Very efficient!

How can I put together a time efficient kettlebell workout?

Here is my suggestion there are 6 basic kettlebell movements taught at the "RKC"

3 of the lifts are called Grinds or Strength lifts they are

1. Turkish Get-ups
2. Squats
3. Presses

The other 3 lifts are explosive movements or quick lifts they are the

1. Swing
2. Cleans
3. Snatches

You can create very good workouts focusing on 1 Grind and 1 Quick lift.

Below are a few examples each workout would probably last take you 30 minutes or less.

Wkt A

Turkish Get-ups 5x1/1 r/l
Swings 5x20 with a minute of jump rope, jumping jacks, run in place etc. between each set of swings.

Wkt B

Swings and squats a "RKC" classic

10 swings followed by 10 squats, followed by 9 swings then 9 squats.... all the way down to 1 swing and 1 squat. Try not to put the bell down GOOD LUCK!!!

Wkt C

Clean and Squat Ladders.
5 series of 1,2,3 right and left.

right hand clean the bell and perform a front squat, repeat on the left. Next perform 2 reps on the right then 2 reps on the left, on the next set perform 3 reps r/l, that's 1 series try to perform 5 total.

Wkt D

Clean and Press ladders performed just like the Squat ladders but now you will be cleaning the bell and then pressing the bell.

Wkt E

Presses and Snatches.
15 seconds on and 15 seconds off.
Presses for 10 minutes
15 sec press right, 15 sec rest, 15 sec press left 15 sec rest for 10 sets each arm or 10 total minutes.

Repeat the same workout above but now with snatches.

There you have it 5 very time efficient workouts.