Home Workouts Kettelbell Workouts Workout of the Month: Kettlebell Lower Body HIIT

Workout of the Month: Kettlebell Lower Body HIIT

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Rich Thurman MA, CSCS CPT, ONNIT KB Specialist
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Rich Thurman MA, CSCS CPT, ONNIT KB Specialist

Founder at Xodus Fitness
Rich is Founder of Xodus Fitness in San Francisco California, which provides Personal Training, Yoga and Wellness Programs locally.

Connect with Rich via Social Media or find out more at www.coachrichthurman.com
Rich Thurman MA, CSCS CPT, ONNIT KB Specialist
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Kettlebells have been back for quite some time. However, some people still don’t quite know what to do with them.

If you haven’t been properly instructed on how to use them, then I recommend consulting with a Personal Trainer or Strength & Conditioning Coach.

The cool thing about Kettlebells is they don’t require a lot of space and you can get a full body workout.
Let’s start with a little breakdown…

KettelbellsThere are two main types of Kettlebells:

  1. Competition Kettlebells – All the same size, handle shape and color coded based on weight. They are the same size in order to create a standardization of position/movement when competing.
  2. Cast Iron Kettlebells – Usually black in color, vary in handle size/shape and size changes according to weight. This is what you find in most commercial gyms.

In our case, we are using Kettlebells for workouts as opposed to competition, so either type will do.

This workout will be very simple. The workout consists of 3 Exercises done in consecutive rounds with a short rest break between rounds.

Things you’ll need:

  1. A Timer (Usually smartphones these days have good apps). I use Boxing Timer.
  2. A Kettlebell – I would start with an 8kg kettlebell (just over 17lbs)
  3. A Body

Onnit KettlebellsExercises:

  1. Goblet Squat
  2. Suitcase Squat
  3. Kettlebell Hinge (Progression to Swing if you’ve been properly trained on the Swing)

*After performing the Goblet Squat, rest for recommended time and then do a Suitcase Squat.

 

 

Workout 1 (Advanced): Total Time – 15mins

Rounds (of each exercise) Work (Seconds) Rest (Seconds)
5 30 30

Workout 2: (Intermediate) Total Time – 18mins 45sec

Rounds (of each exercise) Work (Seconds) Rest (Seconds)
5 30 45

Workout 3: (Beginner) Total Time – 22mins 30sec

Rounds (of each exercise) Work (Seconds) Rest (Seconds)
5 30 60

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Rich Thurman MA, CSCS CPT, ONNIT KB Specialist Rich is Founder of Xodus Fitness in San Francisco California, which provides Personal Training, Yoga and Wellness Programs locally. Connect with Rich via Social Media or find out more at www.coachrichthurman.com