Why kettlebells?

I’ve decided to make use of kettlebells primarily, at least during the beginning.

I chose kettlebells because I want actual functional strength and conditioning, as opposed to body-building specifically for reasons of vanity. I do think it’d be fun to have enormous biceps and a giant bench-press, but to be honest I don’t think I have the motivation required to get to that point. Not only that, but I’ve structured a set of initial goals and targets, in order that I might get to where I want to be as quickly as possible.

My first goal is to get stronger, fitter, and lose fat. All those things can be accomplished using my trusty kettlebells. For those of you who don’t know, a kettlebell is essentually an iron cannonball with a thick handle attached to it. The concept was initially developed by some very hard, very clever people in the Russian Military as a way to effectively & efficiently strength condition soldiers.

Kettlebells in my living room : Manly as fuck.

I’m a relative beginner to kettlebells, and I’ve never taken them super-seriously (this website now means I’m being super-serious) so I decided to put together a kettlebell circuit that’d allow me to burn the most calories in the shortest amount of time, while conditioning my body to the weight. The aim here, for me, was to increase the weight and/or reps slowly but surely every week or so.

  • 4 circuits (sets) of the following, three times a week (i.e. Monday, Wednesday, Friday)

Squats (16kg) x 8 reps

Military Press (16kg) x 8 reps

Swings (16kg) x 8 reps

After a few weeks, I replaced the 16kg kettlebell with a 24kg for the Military Press and Swings, and increased  all the reps to 10 so my workout looked like this :-

  • 4 circuits (sets) of the following, three times a week (i.e. Monday, Wednesday, Friday)

Squats (16kg) x 10 reps

Military Press (24kg) x 10 reps

Swings (24kg) x 10 reps

Another few weeks, and I bumped the 8 reps of each exercise up to 9, and then to 10, and started trying to push out another circuit (set) at the end of each workout.

My workout was beginning to look like this :-

  •  9 circuits (sets) of the following, three times a week (i.e. Monday, Wednesday, Friday)

Squats (16kg) x 10 reps

Military Press (24kg) x 10 reps

Swings (24kg) x 10 reps

Finally, I increased the weight of the Squats to 24kg in line with the other movements, and decreased the reps to 6 (because my pussy-ass body couldn’t handle it). I’m currently in the process of trying to build the squats back up to 10 reps. Once I’m there (which I estimate will take a further few weeks) I’ll consider some more complex moves and see what I can do there.

  •  9 circuits (sets) of the following, three times a week (i.e. Monday, Wednesday, Friday)

Squats (24kg) x 6 reps

Military Press (24kg) x 10 reps

Swings (24kg) x 10 reps

 

About the author: James

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2 Comments

  • Do you do any other form of exercise or just the KB circuits Mon, Wed, Fri? Also have you changed anything about your diet, ie eat more protein to help build and repair muscle?

    • James admin

      Tara, e-mail me if you still have any questions and I’ll help you right away.

      Cheers.

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