Workout Routines

5 Kettlebell Workouts for a Ripped Summer Physique

Shred the weight and put on lean muscle with any of these rigorous routines.

Kettlebell Swing
Duration 30 min
Exercises 21
Equipment Yes

If you want to add slabs of muscle and get lean as fast as you can for summertime, use kettlebells. Those strange-looking pieces of equipment in the corner of your gym can actually help you generate more power, build your strength, and boost your metabolism. You’ll even improve your balance and stability for better movement and fewer injuries.

The key is the kettlebell design: because of its shape, you can push, pull, and swing the kettlebell like no other tool and open a new array of exercises impossible with dumbbell, barbells, and machines. They also help you develop explosive power without worrying about all the technique of Olympic lifts and variations. Get the ahead of the curve this spring by following these kettlebell workouts to get your beach body. We’ll give you the best exercises for an intense, muscle-building routine so you’ll look like a kettlebell pro (also, don’t use them for bicep curls). 

No. 1: Strength

Exercise 1A

Kettlebell Goblet Squat
exercise image placeholder
10 sets
5 reps
30 sec rest

Exercise 2A

Kettlebell Renegade Row
exercise image placeholder
5 sets
6 reps
30 sec rest

Exercise 2B

Kettlebell One-Leg Romanian Deadlift
exercise image placeholder
5 sets
6 reps
30 sec rest

Exercise 2C

Walking Kettlebell Lunge
exercise image placeholder
5 sets
6 reps
30 sec rest

Exercise 3A

Kettlebell Farmer's Hold
exercise image placeholder
3 sets
30 sec reps
30 sec rest

Exercise 3B

Kettlebell Single-Arm Waiter's Walk
exercise image placeholder
3 sets
20 sec reps
30 sec rest

No. 2: Fat-Loss Density Circuit

Exercise 1

Kettlebell Goblet Reverse Lunge
exercise image placeholder
1 sets
10 reps
-- rest
*Perform on each side.

Exercise 2

Kettlebell Chest-Supported Row
exercise image placeholder
1 sets
10 reps
-- rest

Exercise 3

Kettlebell Push Press
exercise image placeholder
1 sets
10 reps
-- rest

Exercise 4

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
1 sets
10 reps
-- rest

Exercise 5

Kettlebell Kneeling Halos
exercise image placeholder
1 sets
5 reps
-- rest

No. 3: Fat-Loss Complex

Exercise 1

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
4 sets
8, 7, 6, 5 reps
-- rest
Don't rest between exercises and don't let go of kettlebells. For the first complex, do eight reps; the second, do seven reps; the third, do six reps; and finally, do five reps on the last round. Rest 90 seconds between each complex.

Exercise 2

Kettlebell Snatch
exercise image placeholder
4 sets
8, 7, 6, 5 reps
-- rest

Exercise 3

Kettlebell Clean
exercise image placeholder
4 sets
8, 7, 6, 5 reps
-- rest

Exercise 4

Kettlebell Push Press
exercise image placeholder
4 sets
8, 7, 6, 5 reps
-- rest

Exercise 5

Kettlebell Windmill You'll need: Kettlebells How to
Kettlebell Windmill thumbnail
4 sets
8, 7, 6, 5 reps
-- rest

Exercise 6

Kettlebell Goblet Squat
exercise image placeholder
4 sets
8, 7, 6, 5 reps
-- rest

No. 4: Muscle Gain

Exercise 1A

Kettlebell Goblet Bulgarian Split Squat
exercise image placeholder
10 sets
4 reps
30 sec rest

Exercise 1B

Kettlebell One-Arm Pushup
exercise image placeholder
10 sets
4 (each side) reps
30 sec rest

Exercise 1C

Kettlebell One-Arm Shoulder Press
exercise image placeholder
10 sets
4 (each side) reps
30 sec rest

Exercise 1D

Kettlebell Clean
exercise image placeholder
10 sets
5 reps
30 sec rest

Exercise 2A

Kettlebell Goblet Lateral Lunge
exercise image placeholder
4 sets
6 (each side) reps
30 sec rest

Exercise 2B

Kettlebell Windmill You'll need: Kettlebells How to
Kettlebell Windmill thumbnail
4 sets
6 (each side) reps
-- rest

Exercise 3A

Turkish Getup You'll need: Dumbbells How to
Turkish Getup thumbnail
4 sets
3 (each side) reps
-- rest

No. 5: Upper-Body

Exercise 1A

Kettlebell One-Arm Bench Press
exercise image placeholder
8 sets
5 reps
60 sec rest

Exercise 1B

Kettlebell Push Press
exercise image placeholder
8 sets
5 reps
60 sec rest

Exercise 2A

Kettlebell Snatch
exercise image placeholder
4 sets
8 reps
60 sec rest

Exercise 2B

Kettlebell Chest-Supported Row
exercise image placeholder
4 sets
5 reps
60 rest
*Perform with one arm then alternate.

Exercise 3A

One-Arm Kettlebell Farmer's Carry
exercise image placeholder
3 sets
30 sec reps
30 sec rest

Exercise 3B

Kettlebell Waiter's Walk
exercise image placeholder
3 sets
30 sec reps
30 sec rest
Comments