hybrid 100+ kettlebell workouts · choosing from our favorite and most effective kettlebell...
TRANSCRIPT
©Copyright 2012, Hybrid Athlete LLC. All rights reserved. No duplication or reproduction of this document is allowed in any form without written permission from Hybrid Athlete LLC. The opinions expressed are not necessarily the opinions of Hybrid Athlete LLC. No claim or opinion in this guide is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any diet or exercise program. The food and drug administration has not evaluated any of the claims made in this book. The information or products mentioned in this document are not intended to diagnose, treat, cure or prevent any disease. The respective authors of the document and Hybrid Athlete LLC make no representations about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. In no event shall the respective authors of this document and or Hybrid Athlete LLC. be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions.
Disclaimer
Choosing from our favorite and most effective kettlebell workouts, we have created the KB 100 Manual to provide you with an endless resource of kettlebell workouts. With the KB 100 Manual and a kettlebell, you can transform your body and fitness level. Workouts include a variety of exercises and training techniques that will have you working at maximum effort against the clock, or completing a specified number of rounds and repetitions. Kettlebell training requires little space and can become part of an at-home training routine that saves both time and money. Don’t worry about a pricy gym membership or expensive fitness equipment. Grab the KB 100 Manual and your kettlebell, then take on an interval and circuit based workout that will have you burning up to 20 calories per minute.
Training Explanation: The KB 100 Manual is a collection of workouts that are designed to serve as a guide for creating a comprehensive kettlebell or exercise routine. The manual is not intended to be completed in order, from start to finish. Feel free to pick and choose which workout you will complete based on your training goals, available time, and exercise experience. You also have the option of combining workouts or modifying exercises to meet your individual needs. With some creativity and hard work, the KB 100 Manual can easily be transformed into the KB 1000 Manual ensuring you always have a workout on hand to keep you progressing toward your goals.
Training Execution:Sessions will feature workouts that are to be completed for a specified number of rounds (sets) and reps, for time, as fast as possible, or as many rounds as possible.
Examples
Rounds and Reps
For Time
As Fast As Possible (AFAP)
As Many Rounds as Possible
(AMRAP)
TABATA
3 rounds of 15 reps will have you completing the designated exercises for 15 repetitions, and then repeating that circuit 3 times. You are to com-plete these exercises quickly, only resting as needed. Keep moving to maintain an elevated heart rate and increase calorie burn.
Here you will complete the assigned exercises, rounds, and reps continuously for the designated time.
Here you will complete the assigned exercises, rounds, and reps as fast as possible using proper form.
You are to complete the assigned exercises and repetitions for as many rounds as possible in the specified time.
20 seconds of work, followed 10 seconds of rest for the specified number of rounds.
Exercise Abbreviations
KB M
GHD
Iso
BW
OH
Kettlebell
Body Weight
Overhead
Isometric (Hold position)
Getting StartedWhen done correctly, kettlebell training is suitable for individuals of all ages and fitness levels. Instead of jumping into an "elite" form of kettlebell training that focuses on the amount of weight lifted or the number of repetitions completed for time, use a kettlebell for functional movements, completed with proper form, to safely improve strength and cardiovascular performance.
Selecting a Weight If you are new to kettlebell exercise or exercising in general, error on the side of caution by selecting a smaller weight. Using a lighter weight with proper form will improve results and reduce the risk of injury. Work to perfect your technique with a lighter weight before moving onto heavier weights or more advance movements.
Based on your fitness level and exercise experience a 10-20 pound kettlebell is a great starting point for most females while males can look to begin with a 15-25 pound kettlebell.
Proper Exercise Position Before engaging in kettlebell exercise it is important to learn proper exercise position. This position is characterized as feet shoulder width apart, chest up, shoulders back and down, core flexed, back arched (not rounded) with a slight knee bend, and weight distributed to the heels of your feet. The exercise position and the bodyweight squat are the most basic and significant aspects of developing proper form that will translate to the movements used during kettlebell training.
Gripping the Weight The basic grip uses two hands to grasp the handle with the palms down and thumbs hooked around the handle and over the fingers. This grip can be used with one hand for single arm movements. Next, to execute a hook grip, the thumbs go through the handle with palms/hands wrapped around the ball of the weight. Finally, the punch through grip is used for presses and overhead movements, where the fingers go through the handle to grasp the weight and the ball of the weight rests on the back of the wrist.
Hip Drive The hips, not the arms or upper body, are used to propel the kettlebell through varied planes of motion. This power is created by the large muscles of the lower body including the quads, glutes, hamstrings, and core. Utilizing the lower body and core allows an individual to move more weight and activate larger muscles, resulting in increased muscular development and caloric output.
Beginning in the squatted athletic body position, grasping the kettlebell with long arms, drive from the heels through the ankles, knees, hips and core. While rising out of the squatted position, driving with the hips, the kettlebell rises through the full motion of a swing. This motion is created by the hip drive, not a squat or by pulling from the upper body.
Featured Workout10-1 By 1
Perform 10 reps of each exercise, then 9, 8, 7...1
10-1 10-1, by 1 Push Press (R)Push Press (L)ThrusterHigh Pull
10-1, by 1 OH Swing Half-moon (each direction)1 arm Weighted Sit-up (R)1 arm Weighted Sit-up (L)
10-1 AFAPHalf-moon Switching Swing (each arm)Plank Row (each arm)
10-1 AFAPDL-HPIn and out Weighted Sit-up
10-1 AFAPThruster Push-upWeighted Sit-up
10-1 AFAPSwingPush PressGun Slinger (each arm)
10-1, AFAPFront Squat Upright RowFront Squat Push Press
10-1, AFAPDL-HPSwingSwitching DL-HP (each arm)Switching Swing (each arm)
10-1 AFAPFront Squat DL-HPOH SwingWeighted Sit-up
10-1 AFAPKB SwingThrusterKB Swing R Arm Thruster R Arm KB Swing L Arm Thruster L Arm
10-1, by 1 AFAPThruster Weighted Sit-up DL-HPKB Twist
10-1, by 1 AFAPPlank Row, each arm DL-HPWeighted Sit-up ThrusterKB Twist
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Featured Workout20-2 By 2
Perform 20 repetitions of each exercise, then 18, 16, 14…2
20-2 20-2, by 2 AFAPGun Slinger (each arm)Push Press Push-up
20-2, by 2 AFAPSwitching DLHP (each arm)Thruster with Knee DrivePush-up
20-2, by 2 AFAPOH SwingFloor-to-Shelf (each direction) Half-moon (each direction)Kettlebell Twist (each direc-tion)
20-2, by 2 AFAPFront Squat Half-moon Push-up
20-2, by 2 AFAPThrusterKettlebell TwistHalf-moon DL-HP
20-2 by 2 AFAPOH Swing Thruster Weighted Sit-up Kettlebell Twist
20-2 by 2 AFAPAlternate KB SwingSwitching DL-HPThruster with Knee Drive
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Featured Workout15 Min AMRAP
Perform as many rounds or reps as possible in 15 minutes.
15 min AMRAP20 DL-HP10 Chest Press 20 Front Squat 10 Halo (each direction)
15 min AMRAP50x Front Squat 25x Push Press 50x Front Squat 25x High Pull
15 min AMRAP30x DL-HP15x Switching DL-HP30x KB Swing15x Switching Swing
15 min AMRAP50x KB Swing 25x Alt Lunge and Press each leg 50x Thruster
15 min AMRAP30x Thruster 25x OH Swing20x DL-HP15x KB Swing10x Switching DL-HP, each arm
15 min AMRAP25x Thruster 12x Russian Twist 25x DL-HP12x In and out 25x Front Squat 12x Weighted Sit-up
15 min AMRAP10x Floor-to-Shelf, each direc-tion20x Push Press10x Half-moon, each direction 20x Front Squat 10x KB Twist, each direction 10x Single arm Push Press (R)10x Single arm Push Press (L)
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Featured Workout20 Min AMRAP
Perform as many rounds or reps as possible in 20 minutes.
20 min AMRAP10 Weighted Sit-up12 Push-up15 Front Squat
AMRAP 20 min 20 Gun Slinger 15 Front Squat Figure 8 @ 30 sec 12 ea. Floor-to-Shelf
20 min AMRAP20x Front Squat 10x Half-moon20x Thruster10x Halo20x KB Swing 10x Floor-to-Shelf20x Switching DL-HP10x Kettlebell Twist
20 min AMRAP20x OH Swing 10x Floor-to-Shelf20x Thruster with Knee Drive10x Kettlebell Twist20x Front Squat 10x Half-moon20x Switching DL-HP10x Halo
20 min AMRAP20x Front Squat 15x Upright Row20x Front Squat 15x Push Press
20 min AMRAP30x DL-HP30x Swing15x Switching DL-HP15x Switching Swing
20 min AMRAP10x Alternate Lunge, each leg25x KB Swing 10x Alt Lunge and Press, each leg 25x KB Swing 50x Thruster
20 min AMRAP20x Thruster 20x KB Swing20x DL-HP 20x Thruster20x OH Swing10x Switching DL-HP each arm
20 min AMRAP25x Front Squat 25x Weighted Sit-up25x Thruster 25x Russian Twist 25x DL-HP25x In and out
20 min AMRAP6x Floor-to-Shelf, each direction12x Push Press6x Half-moon, each direction12x Front Squat 6x Floor-to-Shelf, each direc-tion 6x Single arm Push Press (R)6x Single arm Push Press (L)
20 min AMRAP, 15x each KB SwingPush PressStanding Chest PressFloor-to-ShelfWeighted Sit-up Russian Twist In and out
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Featured Workout25-20-15-10-5, AFAP
Perform 25 reps of each exercise before moving onto 20,15…5 of each working as fast as possible.
25-20-15-10-5, AFAPFront Squat Upright RowFront Squat Push Press
25-20-15-10-5DL-HPSwitching DLHPDLHPDL-HP
25-20-15-10-5Thruster Thruster w/ Knee DriveFront Squat Push PressThruster
25-20-15-10-5Alternate Lunge Lunge and PressWeighted Sit-up1 arm Weighted Sit-up
25-20-15-10-5Oh SwingSwing Switching SwingSwingOH Swing
25, 20, 15, 10, 5 Front SquatWeighted Sit-upPush-up Plank Row
25, 20, 15, 10, 5Halo (each direction)Push Press Half-moon 1 arm Push Press (R)1 arm Push Press (L)Chest Press
25, 20, 15, 10, 5 DL-HPSwingSwitching DL-HPSwitching Swing
25, 20, 15, 10, 5 Thruster Weighted Sit-up Plank RowKB Twist
25, 20, 15, 10, 5 Half-moon Chest PressFloor-to-ShelfHigh Pull OH Swing
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Featured WorkoutRounds For Time
Perform each exercise for the specified amount of time for 6 rounds.
6 rounds: 2 min on, 30 sec rest Swing Thruster
6 rounds: 2 min on, 30 sec rest Swing DL-HP
6 rounds: 2 min on, 30 sec rest Swing Weighted Sit-up
6 rounds: 2 min on, 30 sec rest Swing Gun Slinger
6 rounds: 2 min on, 30 sec rest Swing Switching DL-HP
6 rounds: 2 min on, 30 sec rest Swing Thruster with Knee Drive
6 rounds: 2 min on, 30 sec rest Switching Swing Thruster with Knee Drive
6 rounds: 2 min on, 30 sec rest Switching Swing Switching DL-HP
6 rounds: 2 min on, 30 sec rest Switching Swing Plank Row (alternate)
6 rounds: 2 min on, 30 sec rest Switching Swing Gun Slinger
6 rounds: 2 min on, 30 sec rest Switching Swing Front Squat
6 rounds: 2 min on, 30 sec rest OH Swing Thruster
6 rounds: 2 min on, 30 sec rest OH Swing Thruster with Knee Drive
6 rounds: 2 min on, 30 sec rest OH Swing Switching DL-HP
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6 rounds: 2 min on, 30 sec rest OH Swing Gun Slinger
6 rounds: 2 min on, 30 sec rest OH Swing Plank Row
6 rounds: 2 min on, 30 sec rest OH Swing Front Squat
6 rounds: 2 min on, 30 sec rest Thruster DL-HP
6 rounds: 2 min on, 30 sec rest Thruster with Knee Drive Plank Row
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Featured Workout10 Rounds, 10 Reps AFAP
Complete 10 reps of each exercise for 10 rounds working as fast as possible.
10 rounds, 10 reps AFAPFloor-to-ShelfPush PressHalf-moonFront Squat Kettlebell Twist Single arm Push Press (R)Single arm Push Press (L)
10 rounds, 10 reps AFAPFront Squat Weighted Sit-upThruster Russian Twist DL-HPIn and out
10 rounds, 10 reps AFAPPush-upWeighted Sit-up ThrusterHalo Kettlebell Twist
10 rounds, 10 reps AFAPOH Swing Push-upThrusterKettlebell TwistAlternate Lunge
10 rounds, 10 reps AFAPLunge and Press OH Swing Thruster Weighted Sit-up Push-up
10 rounds, 10 reps AFAPFront Squat Gun Slinger Lunge and PressHigh pull Floor-to-Shelf
10 rounds, 10 reps AFAPSwitching KB Swing Push PressSwitching DL-HPHalf-moon
10 rounds, 10 reps AFAPThruster with Knee DriveSwitching DL-HPWeighted Sit-up Push-up In and out
6rounds, 10 reps AFAPKB Swing R arm KB Swing L arm Push Press R arm Push Press L arm Weighted Sit-up R arm Weighted Sit-up L arm Plank Row R arm Plank Row L arm
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1010 rounds, 10 reps AFAPHigh Pull Push PressAlternate Lunge Switching DL-HPKettlebell Twist Weighted Sit-up
10 rounds, 10 reps AFAPFloor-to-Shelf OH Swing Push-up Half-moon Thruster
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Featured WorkoutRounds For Time
Perform each exercise for the specified amount of time for 6 rounds.
6 Rounds KB Swing @ 60 secSwitching Swing @ 60 Sec Thruster @ 60 SecThruster with Knee Drive @ 60 secKB Swing R arm @ 30 secKB Swing L arm @ 30 secThruster R Arm @ 30 secThruster L Arm @ 30 sec Rest @ 60 sec max KB Swing @ 60 sec KB Swing R arm @ 30 secKB Swing L arm @ 30 sec OH KB Swing @ 60 sec Thruster @ 60 sec Thruster R Arm @ 30 secThruster L Arm @ 30 sec Thruster @ 60 sec Rest @ 30 sec
6 rounds, 60 sec eachSwing Switching SwingOH swing SwingGun Slinger Rest @ 30 sec
6 rounds, 60 sec each ThrusterHPDL-HPSwitching DLHPRest @ 30 sec.
6 rounds, 60 sec each Front Squat Push PressThruster Switching Thruster Thruster with Knee Drive Rest @ 30 sec
6 rounds, 60 sec each Alternate LungeWeighted Lunge Lunge and PressLunge Pass Through rest @ 30 sec
6 rounds, 60 sec. each OH swingSwitching DL-HPWeighted Squat Hold Push PressChest Press Rest @ 30 sec max
6 rounds, 60 sec each Swing Figure 8 OH SwingFigure 8 Gun Slinger Figure 8 Rest @ 60 sec max
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Featured Workout5 Rounds AFAP
Perform the specified exercise, repetition and rounds as fast as possible.
5 Rounds AFAP20x Swings25x Deadlift High Pull 20x Thruster
5 rounds AFAP30x Thruster 15x Weighted Sit-up 15x Plank Row, each arm 30x KB Twist
5 rounds AFAP12x Halo each direction 12x 1 arm Push Press R12x 1 arm Push Press L12x Half-moon each direction 12x Push Press24x Switching Swing
5 rounds, AFAP25x Half-moon each direction 20x Chest Press25x Floor-to-Shelf each direction 20x High Pull 25x OH Swing
5 Rounds, AFAP
12x Push Press24x Front Squat 12x Chest Press24x Front Squat 12x Single arm Push Press each arm
5 rounds, AFAP10 Weighted Lunge (R)20 Thruster 10 Weighted Lunge (L)20 Thruster10 ea. Weighted Alternate Lunge
5 rounds20x BW Squat 10x Alternate Lunge each leg20x Front Squat 10x Weighted Alternate Lunge each leg Weighted Squat hold @ 30 sec Weighted Lunge hold right leg @ 30 sec Weighted Lunge hold left leg @ 30 sec
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Featured WorkoutTABATA
20 seconds of work, 10 seconds of rest.
Tabata, 12 rounds: 20 sec on: 10 sec rest OH Swing
Tabata, 12 rounds: 20 sec on: 10 sec rest Plank Row
Tabata, 12 rounds: 20 sec on: 10 sec rest Thruster
Tabata, 12 rounds: 20 sec on: 10 sec rest DLHP
Tabata, 12 rounds: 20 sec on: 10 sec rest Swing
Tabata, 12 rounds: 20 sec on: 10 sec rest Switching Swing
Tabata, 12 rounds: 20 sec on: 10 sec rest Switching DLHP
Tabata, 12 rounds: 20 sec on: 10 sec rest Gun Slinger
Tabata, 12 rounds: 20 sec on: 10 sec rest Thruster with Knee Drive
Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingThruster
Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingFront Squat
Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingGun Slinger
Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingDL-HP
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Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingThruster with Knee Drive
Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingSwitching DL-HP
Tabata, 6 rounds: 20 seconds on 10 seconds offThrusterDL-HP
Tabata, 6 rounds: 20 seconds on 10 seconds offThruster KB Swing
Tabata, 6 rounds: 20 seconds on 10 seconds offThruster Switching KB Swing
Tabata, 6 rounds: 20 seconds on 10 seconds offThruster Weighted Sit-up
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TABATA Cont.
20 seconds of work, 10 seconds of rest.
Tabata, 6 rounds: 20 seconds on 10 seconds offThruster OH Swing
Tabata, 6 rounds: 20 seconds on 10 seconds offDL-HPOH-Swing
Tabata, 6 rounds: 20 seconds on 10 seconds offSwitching DL-HPSwitching Swing
Tabata, 6 rounds: 20 seconds on 10 seconds offSwitching DL-HPThruster With knee Drive
Tabata, 6 rounds: 20 seconds on 10 seconds offSwitching DL-HPKB Swing
Tabata, 6 rounds: 20 seconds on 10 seconds offOH SwingPlank Row
Tabata, 6 rounds: 20 seconds on 10 seconds offThruster Plank Row
Tabata, 6 rounds: 20 seconds on 10 seconds offSwitching DL-HPPlank Row
Tabata, 6 rounds: 20 seconds on 10 seconds offDL-HPPlank Row
Tabata, 6 rounds: 20 seconds on 10 seconds offThruster with Knee DrivePlank row
Tabata, 6 rounds: 20 seconds on 10 seconds offGun slinger Plank Row
Tabata, 6 rounds: 20 seconds on 10 seconds offSwitching Swing Plank Row
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Tabata, 3 rounds: 20 seconds on 10 seconds offKB Swing Thruster DL-HP
Tabata, 3 rounds: 20 seconds on 10 seconds offKB Swing DL-HPWeighted Sit-up
Tabata, 3 rounds: 20 seconds on 10 seconds offKB Swing Thruster with Knee DriveDL-HP
Tabata, 3 rounds: 20 seconds on 10 seconds offKB Swing Thruster with Knee DriveSwitching DL-HP
Tabata, 3 rounds: 20 seconds on 10 seconds offSwitching KB Swing Thruster with Knee Drive Switching DL-HP
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TABATA Cont.
20 seconds of work, 10 seconds of rest.
Tabata, 3 rounds: 20 seconds on 10 sec-onds offOH KB Swing Thruster DL-HP
Tabata, 3 rounds: 20 seconds on 10 sec-onds offOH KB Swing Thruster with Knee Drive Switching DL-HP
Tabata, 3 rounds: 20 seconds on 10 sec-onds offOH KB Swing Switching DL-HPGun Slinger
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Tabata, 3 rounds: 20 seconds on 10 sec-onds offOH KB Swing Gun Slinger Front Squat
Tabata, 3 rounds: 20 seconds on 10 sec-onds offOH KB Swing Switching DL-HPGun Slinger
Tabata, 3 rounds: 20 seconds on 10 sec-onds offGun Slinger ThrusterOH-KB Swing
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