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Crush Your Week: 5 Cardio-Based Kettlebell Workouts

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Crush Your Week: 5 Cardio-Based Kettlebell Workouts
Presented by Spartan Training®

When you're training to perform the best that your body possibly can, it's crucial to activate your body from the inside to the outside. In this week's Crush the Week cardio kettlebell workouts, designed by Spartan SGX Coach Miriam Halenakova, you'll combine intervals of tempo running and hill sprint circuits with EMOM kettlebell core sets to increase muscular endurance, create a strong and stable core, and protect against injury on the course.


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: Monday

A 3-round circuit workout where you'll rest for 60 seconds between rounds.

  1. 20 KB goblet squats
  2. 10 (each side) KB plank rows
  3. 5 (each side) single-leg deadlifts 
  4. 10 (each side) KB reverse lunges
  5. 10 (each side) Turkish get-ups
  6. 60-second palm plank rotations
02

Workout: Tuesday

An interval running workout that begins with a 250-meter warm-up and ends with a 250-meter cool down. 

  1. 1,200 meters, rest 90 seconds
  2. 800 meters, rest 90 seconds
  3. 600 meters, rest 60 seconds
  4. 300 meters, rest 30 seconds
  5. 300 meters, rest 30 seconds
  6. 200 meters, rest 20 seconds
  7. 200 meters, rest 20 seconds

03

Workout: Wednesday

Do 3 rounds of each circuit before moving onto the next circuit. Rest for 60 seconds between rounds. 

Circuit I

  1. 20 KB Russian twists
  2. 10 (each side) KB single-arm snatches

Circuit II

  1. 20 KB deadlifts
  2. 10 (each side) KB reverse lunges

04

Workout: Thursday

For this hill sprinting workout, sprint uphill for 20 seconds, then walk back down to your starting position slowly as your rest. Repeat 8 times.

05

Workout: Friday

In this EMOM workout, perform as many rounds as you can in 12 minutes.

  1. 10 burpees
  2. 20 KB swings
  3. 10 KB push presses
  4. 5 plank up-downs

Get Obstacle Ready