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Crush Your Week: 5 Power-Focused Kettlebell Workouts

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Crush Your Week: 5 Power-Focused Kettlebell Workouts
Presented by Spartan Training®

Kettlebells are known to improve overall strength, core, power, balance, flexibility, and coordination. They also increase caloric burn, challenge your cardiovascular system, and sculpt lean muscle.

In this week's Crush the Week workouts, Spartan SGX Coach Richard Clemens made use of the all-encompassing kettlebell to craft five efficient workouts. In each one, you'll use speed and force through different movements to build comprehensive muscular power.


What are the benefits of kettlebell workouts?

Adding a kettlebell to your home gym arsenal can provide you several training benefits, including:

  1. Versatile workouts
  2. Improved core strength
  3. Increased muscular endurance and stamina
  4. Reduced injury risk
  5. Improved mobility and range of motion

01

Workout: The Fast Five

In this 20-minute AMRAP workout, complete as many rounds of the below circuit as you can in 20 minutes with no rest between rounds.

  1. 5 double KB push-ups
  2. 5 two-handed KB curls
  3. 5 two-handed KB tricep extensions
  4. 5 double KB clean and presses
  5. 5 double KB bent-over rows
02

Workout: Core Power

Perform 4 rounds of each circuit before moving onto the next circuit, performing 40 seconds of work to 20 seconds of rest per exercise. Rest 2 minutes between circuits.

Circuit I

  1. KB sit-ups with overhead press
  2. KB Russian twists

Circuit II

  1. Palm plank KB drag-through
  2. Elbow front plank

Circuit III

  1. KB sit-ups
  2. KB half-kneeling chops

03

Workout: Goblets of Fire

Do 4 rounds of the below circuit at a 30:30 seconds work-to-rest ratio per exercise. All exercises are two-handed. Rest 60 seconds between rounds.

  1. KB clean to goblet squats
  2. KB goblet sumo squats
  3. KB goblet squat with reverse lunges
  4. KB goblet squat with bicep curls
  5. KB goblet lateral lunges

04

Workout: Eight Is Enough!

In this 5-round Tabata, do 20 seconds of each exercise and then rest for 10 seconds before starting the next exercise. Rest 60 seconds between rounds.

  1. KB Russian swings
  2. KB ballistic rows
  3. KB tactical lunges
  4. KB double seesaw overhead presses
  5. KB around-the-worlds
     
05

Workout: Get Up, Good Morning

Do 8 rounds of the circuit with 60 seconds of rest only after round 4. Perform 45 seconds of work followed by 15 seconds of rest per exercise.

  1. KB good mornings
  2. KB halos
  3. KB windmills
  4. KB Turkish get-ups

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