Whether you want to get lean and burn fat or get bigger muscles and improve your strength, a kettlebell workout is one of the simplest ways to get in shape. And if you want to increase your endurance, we’ve got the kettlebell circuit for you.
Kettlebells are one of the best pieces of workout equipment—not to mention, a home gym essential—you can use during your time in the gym. For this workout, you’ll need to have a 25- to 35-pound kettlebell ready to swing.
Here’s the three-move total-body kettlebell workout that will help you improve your endurance.
- KETTLEBELL WEIGHT: 12 to 16 kg (25 to 35 lbs)
- NUMBER OF ROUNDS: 5
- REST BETWEEN ROUNDS: 1 minute. Endurance isn’t just about conditioning, though that’s a big part of it. These full-body movements and short rest times challenge your cardio, coordination, and mental fortitude.
1. Clean to Plyo Squat
Stand with feet shoulder-width apart, a kettlebell between feet to start. Grab kettlebell with right hand, and clean it to the rack position, so your fist is close to chin; squat until hips break parallel, explosively stand, then lower kettlebell to floor for 1 rep. Do 3 reps on right side, then switch sides.
2. Swing to Rack to Snatch
Stand with feet shoulder-width apart, a kettlebell between your feet to start. Grab kettlebell with right hand, hip-hinge and hike bell back (A), and perform a one-arm swing. Immediately do another swing, but when it’s at shoulder height, catch kettlebell in the front rack position. Drop bell, hinge back, swing a third time, and, at the top, catch it overhead so arm is straight up and wrist faces out (B). Drop kettlebell to front rack position, then the floor for 1 rep. Do 3 reps on right side, then switch sides.
3. Alternating Halo to Lateral Lunge
Stand with feet closer than hip-width apart, knees soft, core tight, resting a kettlebell upside down, on sternum, to start. Halo kettlebell by rotating it counter- clockwise around head (see explainer, below) and returning it to rest on sternum. Then lunge right, sitting hips toward left heel and extending right leg; press through right leg and return to standing for 1 rep. Do 3 reps on right side, then switch sides.