Kettlebell training program for those who never have time

What is this program and why you should try it

This program postedKeep A Kettlebell At Your Desk: The Four Alarm Kettlebell Program / Breaking Muscle on the Breaking Muscle resource, strength and conditioning coach Shane Trotter.

Instead of full sessions of 1-2 hours, he suggested doing 3-4 short workouts of 10-15 minutes each. And to get enough load in a short time - use weights.

By doing this program, you will be able to pump all the major muscle groups and at the same time get a good cardio load, develop joint stability and mobility, balance and core muscle strength.

And due to the flexible format, it will be possible to gain about 30-60 minutes of activity every day - an excellent result for busy adults.

What time to practice

Focus on your abilities. Try the following options:

1. In the morning immediately after waking up. First workout will be great. charging, will help you wake up and stretch your stiff muscles after sleep. Since the class will take place at home, you can include exercises on the floor - Turkish lifting with a kettlebell and push-ups.
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2. At work before lunch and 2-3 hours after it. Of course, this won't work for everyone. But if you work from home or have enough freedom in the workplace, you can try. If not possible, leave two workouts a day - it will be much better than nothing.
3. Evening after work. The last workout can be arranged before dinner. You won’t have to waste time on the road to the gym, and it will be much easier to tune in for 10 minutes of work than for 45-60 minutes of different exercises with rest between sets.

The program is good for its flexibility - you are free to choose not only the frequency and time of training, but also the exercises themselves.

We will show eight short complexes that can be performed in any order. Focus on the availability of free space and the ability to lie on the floor, but at the same time try not to completely exclude “uncomfortable” exercises.

How to choose a kettlebell

It is best to take shells for kettlebell lifting. They have a smooth U-shaped handle, a round body without any frills and a standard size for any weight.

With such a projectile, it will be convenient for you to perform any exercises, including jerk and swings with one hand. A smooth handle is less likely to rub you bloody calluses in the palm of your hand, and the body will not peel off the forearms.

Fitness kettlebells often have thicker handles with coatings, bumps, and seams. Because of this, jerks and swings become terribly uncomfortable and even dangerous. So if you have the opportunity to take the usual - do it.

As for weight, weights of 12 and 16 kg are suitable for women, 24–32 kg for men. If you have never played sports, try to start with lighter shells: 8 kg for women and 12–16 kg for men. After a few months, you will be able to switch to heavier weights, and sell these.

How to warm up

Each block of kettlebell training should begin with a short warm-up:

• kettlebell contours around the head - 5 in each direction;
• shifting weight from foot to foot in goblet squats - 5 times in each direction;
• Romanian deadlift with a kettlebell on one leg - 3 in each direction;
• push ups - Five times.

Kettlebell contours around the head

Turn the kettlebell upside down and grasp the handle on both sides. Stand with your feet shoulder-width apart, tighten your abs and straighten your back. In a circular motion, pass the kettlebell behind your head and return to the starting position with the projectile in front of your chest.

Shifting weight from foot to foot in goblet squats

Take the kettlebell by the handle with both hands and hold it in front of the chest with bent arms. Stand with your feet shoulder-width apart and turn your toes slightly out to the sides. Keeping your back straight and your heels pressed to the floor, lower yourself into a full squat. Spread your knees with your elbows, stretching your thigh muscles.

Shift your weight onto one leg, then the other. Swing from side to side stretching calves in the squat. Make sure your back stays straight all the time and your heels do not come off the floor.

Romanian deadlift with kettlebell on one leg 

Take the kettlebell in your right hand, move your left hand to the side for balance. Raise your right leg, staying on your left. Straighten your back and slightly bend the knee of the working leg - this is the starting position.

Bend at the hips and lean forward with a straight back until the kettlebell drops to the middle of the lower leg. Make sure that the thigh of the raised leg does not turn outward, and that the knee is directed to the floor. Return to starting position and repeat.

Push ups 

Stand in an emphasis lying, place your wrists under your shoulders, pull in your stomach and tighten your buttocks. Lower yourself until your chest touches the floor, return to the starting position and repeat. Make sure that the elbows are pointing back, and not to the sides, and during the lift, the lower back does not bend.

How to do your first workout

Set a timer for 6-8 minutes and do the Turkish Kettlebell Lift, alternating right and left arms every other time.

Turkish kettlebell lift

This is a fairly difficult exercise, so before doing it with a kettlebell, you can practice without a shell. Learn all the steps and do them in the correct order.

Lie on your back, straighten your right leg, bend your left knee and place your foot on the floor. Push the kettlebell up with your left hand, straighten and lock your elbow. Place your right hand on the floor, palm down.

Holding the kettlebell in a straightened arm, lift your back off the floor, bend your right arm at the elbow and transfer your body weight to your forearm. Then move the supporting hand from the elbow to the palm and move to a sitting position.

Lift your pelvis off the floor, bend your right leg, move it back and put it on your knee. Raise your body to a straight position and rotate your hips so that both bones of the pelvis are facing forward and the right shin is pointing back. Stretch your free arm out to the side for balance.

Holding the kettlebell above your head, rise from your knees and fully straighten up. Then do everything in reverse order: sit on your right knee, turn your right hip to the side and put your right palm on the floor, move your right leg forward, lower your pelvis to the floor, lean on your right elbow, lie on your back with a kettlebell over your body.

Then transfer the weight to the other hand and repeat all over again. Change sides every other time.

How to do the second workout

Do three rounds of the following exercises:

1. Romanian deadlift on one leg - 5 times on each leg (10 in total). See the technique in the warm-up.
2. Kettlebell snatch or kettlebell press - 3 times with each hand (6 in total).

Kettlebell snatch 

Stand with your feet shoulder-width apart, take the kettlebell in one hand. Bend at the hips and swing the projectile between your legs for a swing. Make sure your back stays straight. Straighten your hips sharply, giving momentum to the weight, and when it flies up, pull your hand up and stick your hand into the bow.

Fully straighten the arm, body and legs and fix this position. Then pass the kettlebell around your forearm and let it fall down under its own weight.

When the projectile passes the level of the head, intercept the bow with a direct grip and accompany it down, while slightly bending the legs at the knees. Bring the kettlebell between your legs again for the next swing.

This is just a brief description of the movement. If you're unfamiliar with the kettlebell snatch, be sure to check out the detailed breakdown of the technique. And if you don’t know how to snatch yet and can’t find the time to master the movement, replace it with a bench press.

kettlebell press 

Take the weight on the chest, hanging it on the base of the thumb, as if on a hook. Check that the body of the projectile lies on your forearm from the outside. Tighten your abs to keep your body rigid.

Extend your arm at the shoulder and elbow joints, squeezing the kettlebell over your head. Take the projectile back a little and keep your hand closer to your head. Return to starting position and repeat.

How to do the third workout

Swing the kettlebell with both hands for 30 seconds, rest for the rest of the minute and start again. Work in this way for 6-8 minutes.

As you get used to it, reduce 5-10 seconds of rest. For example, after a couple of weeks, try working for 40 seconds and resting for 20.

Mahi kettlebell 

Take the weight by the handle with both hands and tilt the body forward, winding the projectile between the legs. The back should remain straight. Then powerfully straighten in the hip joints, while sending the weight forward and up.

Bring the projectile to a position above your head with your arms fully extended. Let the kettlebell drop under its own weight and bring it between your legs again for a backswing.

It is important not to lift the projectile with your hands, but to give it acceleration due to a sharp and strong extension in the hip joints. Keep your lower back straight and keep your heels off the floor.

How to do the fourth workout

Perform 6-10 minutes of farmer's walk with a kettlebell in one hand.

Farmer's passage with a weight in one hand 

Grab the kettlebell in one hand, straighten your back, tighten your abs and align your body so that your shoulders are at the same level. Walk with the kettlebell, trying to keep your back straight. When the projectile begins to slip out of your fingers, change hands.

How to do the fifth workout

Do kettlebell swings with one hand for 6-10 minutes. Change hands after 10 reps.

Mahi kettlebell with one hand 

Place your feet shoulder-width apart, place the weight in front of your feet at a short distance from them. Bend your knees and lean towards the kettlebell with a straight back. Take the handle by the middle and make a finger lock - press your index finger with your thumb.

Pass the kettlebell between your legs back, while straightening your knees, but keeping your body tilted. Then, with a slight squat, bring the weight forward, straightening the body. You should have a double squat before the kettlebell goes back and before it moves forward.

When the projectile flies to shoulder level, let it fall along the same trajectory and repeat the movement.

How to do the sixth workout

Do the following exercises:

1. Cleanse, reverse lunge and bench press - 15 times on each side with a change of hands every other time.
2. Bent Over Kettlebell Row – 20-30 reps.

Rest as much as you need between exercises until you are fully recovered.

Take, lunge and press

Stand with your feet shoulder-width apart, take the kettlebell in your right hand, perform a short swing between your legs and take the kettlebell on your chest. Insert your hand deep into the shackle so that it rests on the base of your thumb.

Holding the kettlebell in a bent arm, lunge back with your left foot until your knee touches the floor or close to it. Make sure that your back does not bend, and your shoulders remain straight.

Rise from a lunge and press the kettlebell over your head. Return the projectile to the chest and repeat the same on the other side. Change your hand during the swing between the legs.

Bent-over belly pull 

Take two kettlebells, tilt your body forward to parallel with the floor, slightly bend your knees. Look at the floor in front of you. Bend your elbows, pulling the shells closer to your stomach, lower back and repeat.

Perform the exercise smoothly and under control, feel the tension in the back muscles.

How to do the seventh workout

Set a timer for 5 minutes and do as many rounds of the following exercises as you can:

• 10 goblet squats;
• 5 push-ups from the floor.

That is, you do 10 squats, immediately after them - 5 push-ups, again 10 squats, and so on. Your task is to complete as many repetitions as possible until the time runs out. So don't rest while you can.

Goblet squat with kettlebell 

Take the kettlebell by the handle on both sides and hold it next to the chest in bent arms. Squat down until your thighs are parallel to the floor or just below. Make sure that your back does not bend and your heels do not come off the floor. Straighten up and repeat.

How to do the eighth workout

Choose any two of the exercises listed above and do them in the format tabata. Download the interval timer app or practice by looking at a watch with seconds.

Work at or near maximum intensity for 20 seconds, rest for the next 10 seconds, and start again. Complete 8 rounds (4 minutes).

For example, you chose snatches and goblet squats. For the first 20 seconds, do jerks, trying to complete as much as possible, then rest for 10 seconds. After that, do goblet squats at a vigorous pace for 20 seconds, rest for 10 seconds, and start all over again.

And do not try to take a break during work intervals. The whole point of tabata is to give it your all.