Have fun working out with one of the most exciting kettlebell exercise deck of cards game. The cards have a dual purpose as they can be used like a proper 54-card deck of cards with suits of hearts, clubs, diamonds, spades, and 2 jokers.

Instructions

Beginner Deck (Level 1)

To play it safe:

Pick one random card from the number of reps cards
Pick one random card from the number of sets cards
Pick one random card from the intensity cards
Pick one or more random exercises from the exercise cards

This is the safest way to play, as you can decide how many exercises to pick based on the number of reps and sets. If you happen to pick high, then you may want to only pick 1 or 2 exercises. If they are low, then you may want to pick 2 to 4 exercises.

If you want to make it super intense and challenging then you pick 1 or more random cards from the kettlebell exercises. Pick 1 random blue card from the repetitions. Pick 1 random green card from the sets. Pick 1 random red card from the intensity.

Your selection will determine your kettlebell workout as exercises performed for × number of repetitions, and × number of sets at the selected intensity.

An example would be 3 white cards of:

Kettlebell swing
Kettlebell shoulder press
Kettlebell Goblet squat

1 blue card of 6 repetitions.

1 green card of 4 sets.

1 red card of intensity with Rest (pick a heavier weight and go slow).

This would result in a kettlebell workout of:

6 × kettlebell swing
6 × kettlebell shoulder press (on each side because it’s performed with a single kettlebell)
6 × kettlebell Goblet squat
Rest of choice (1 to 2 minutes) or 30 to 60 seconds rest after each set

You would perform 4 sets of the above, which means repeating the above 4 times.

Colors

There is white, blue, green, and red.

The white cards are the 38 exercises and 2 jokers. The 38 cards represent different kettlebell exercises and a few bodyweight exercises to make things exciting. The 2 jokers represent a bit of fun or punishment depending on how you look at it.

Repetitions

The 5 blue cards are for the repetitions of either 4, 5, 6, 7, or 8.

Sets

The 5 green cards are for the sets to be performed of either 4, 5, 6, 7, or 8. A set means that you perform the number of reps for the number of sets. If you pick more than one exercise, you cycle through whatever you picked, In other words, you don’t repeat the first exercise for the number of sets. You do the first exercise for the number of reps, then move on to the next, and so on for however many exercises you picked, and you repeat that for the number of sets you picked.

Note: The above is used to keep it simple but if you want to get more complex and dive deeper into reps and sets then check out the more advanced options.

Advanced Options

Intensity: Cardio
Using a lighter weight, perform the set and move on to the next exercise until all exercises are done and all sets completed.

For example, 6 swings, the next exercise, 6 squats, the next exercise, 6 shoulder presses, perform on the other side. If you got 8 sets from the cards then you would repeat this process 8 times. All with as little to no rest as possible.

Intensity: Strength
Do the set, rest, and move on to the next exercise until all exercises are done and all sets completed.

For example, 6 swings, rest, the next exercise, 6 squats, rest, the next exercise, 6 shoulder presses, rest, perform on the other side, followed by rest. If you got 6 sets from the cards then you would repeat this process 6 times.

Intensity: Hypertrophy
Do the set, rest, and repeat this for the number of sets you have. Then move on to the next exercise and repeat the process.

For example, you get 8 reps and 6 sets. Perform 8 curls, rest, and repeat until all 6 sets are done. You repeat this process for all the exercises that you got from the cards.

But you can also do the set, rest, and move on to the next exercise until all exercises are done and all sets completed.

The easy version: just do the reps and sets in any way that suits you.

Intensity

The 4 red cards are for the intensity of either cardio (light to medium), strength (medium to heavy), hypertrophy (medium), or time (medium).

Intensity Explained

If you pick “No rest” for the intensity, then it means you perform all reps and sets without resting.

If you pick “Rest”, then it means you rest after each set or after completing all sets.

If you pick “TUT”, then it means you move the weight slowly up and slowly down unless it’s a ballistic (fast exercises like the swing, clean, snatch, or jerk) exercise.

If you pick “FOR TIME”, it means you pick a lighter weight and go as fast as possible but always with the best form and technique.

Got a Good Combination?

Did the cards give you a nice combination/workout? Post a photo in our community. Our 65,000 large kettlebell community is great for interaction, questions, and staying accountable.

Committed?

Are you committed to what the cards give you? Film it live in one of our communities. Because when no one is watching you may shuffle the cards until you are happy.

Short Workout?

Did you get a very short workout? There is nothing wrong with cycling through the workout several times or reshuffling the cards for another combination to follow up with.

Performed on both sides means that it’s a single kettlebell exercise performed on one side at a time but the set has to be performed on both sides. Complete the set on one side and then do the set on the other side. If your reps are high for the set, you can half it on one side and half on the other side. An icon with an arrow pointing left and right will be present at the top of the card. The easiest way to remember is that you’ll never be doing an exercise on just one side throughout the workout.

Using both arms means that it’s a single kettlebell exercise using both hands on the kettlebell.

Performed in both directions means that you complete the set in one direction and then follow up by doing the same set in the other direction. If your reps are high for the set, you can half it in one direction and half in the other direction. An icon with an arrow pointing left and right with a circle around it will be present at the top of the card. The easiest way to remember is that you’ll never be doing an exercise in just one direction throughout the workout.

Timed means that the exercise may be a static/isometric exercise or one that needs to be performed for a duration of time rather than for reps. You need to multiply the number of reps by 5 seconds. For example, if your set consists of 6 reps, then you multiply that number by 5 seconds, which results in 30 seconds. If you want to make it easier to remember, you always use 20 seconds of work for any timed task. A plank, overhead hold, farmer walk, etc., are all timed exercises. An icon with a clock will be present at the top of the card.

Instructions To Complex?

Just use the cards as you see fit and create your own rules to get a workout in.

One or Two Kettlebells?

If there is one kettlebell icon then the exercise is performed with one kettlebell, and if there are two icons, then it’s performed with one kettlebell on each side (two in total).

Warning

Don’t perform any exercises, reps, sets, workouts, or anything else that you are not ready for. Seek a professional opinion about whether you are ready for and performing the exercise correctly. You can seek professional advice from IKU™ at https://go.kettlebell.university/membership

If at any stage, you feel uncertain or unsafe with an exercise, stop immediately and seek help. Do not work with weights that you are not ready for. Adjust any exercise as suits you.

Throwing random sets and reps is fun, but don’t let it lead to injury. To stay safe, for cardio with light weight, any of the sets and reps will be fine. For strength or anything with heavier weight, the recommendation is to stick to low reps and sets.

Speed Switch

The exciting Speed Switch! If you throw the card, you can use it to perform the reps you got as Speed Switches. BUT you can also use this to make your single-arm exercises more exciting.

For example, if you got the Single Arm Shoulder Press, and you got 6 reps, you could do 6 reps on each side. But it’s more exciting and fun to combine it with the Speed Switch. It means you can do a press on one side, a Speed Switch, and a press on the other side. If you get a Speed Switch and use it for the latter, then it’s more for cardio, whereas sticking to one side is more for muscular endurance.

You can also combine this with the Push Press if you get it.

Horn Grip Clean

The exciting horn grip clean! If you throw the card, you can use it to perform the reps you got as horn grip cleans. BUT if you also got Bodyweight Quick Feet, Kettlebell Calf Raise, Kettlebell Horn Grip Squat, or Kettlebell Racked Reverse Lunge you can make things more exciting.

For example, with Bodyweight Quick Feet you would perform a Horn Grip Clean and then 5 seconds of Bodyweight Quick Feet. Repeat for as many reps as you need to do.

For the others, you would do one Horn Grip Clean and then the exercise for as many reps as required. In effect, you are using the Horn Grip Clean to create a kettlebell combo (2 exercises for one rep).

Roll the Dice

You can also just use the exercise cards without reps, sets, and intensity. Roll the dice to determine your reps, sets, or rounds.

You can also create a combo of 2, 3, or more random exercises and then do an AMRAP. This stands for As Many Rounds As Possible. You could roll the dice to determine how many minutes your AMRAP lasts. For example, if you throw 6, you can do 6 minutes, or if you know you want a longer AMRAP, then you take 2 or 3 minutes but no more, and you multiply the number you throw by that. For example, if you throw 5, you would multiply that by 3 minutes, which equals 15 minutes AMRAP.

Jokers

Throw the jokers in with your exercises if you want to live dangerously.

Suits

Hearts

Diamonds

Spades

Clubs

Got Ideas?

Do you have any great ideas on how to use this deck of cards in any other way than described? We’d love to hear from you. You can email us or post in any of our many communities.

Beginner Resources

Taco Fleur has created a free beginner guide that can be accessed on www.kettlebellbeginner.com and has a free course as well with lots of information.

IKU™ is running an online survey in which $30 in value from our shop is given for your time. By completing the survey, you are helping the world, but, completing the survey will also teach you something about your own kettlebell journey. You can complete the survey here go.kettlebell.university/survey

Videos

The videos for the exercises can be found on the links above for the card of the deck. The videos are hosted on YouTube, if you don’t have YouTube Premium, they may contain ads.

Kettlebell Communities

We have many kettlebell communities in which you can interact, KETTLEBELL MONSTER™ (this website) is one of them. We also have Facebook communities with tens of thousands of members. Here are a few, including other social channels you can interact with us.

Facebook Kettlebell Workout 65,000 members
Instagram
Reddit
Pinterest
TikTok
YouTube

Disclaimer

Some of the words and concepts are picked just to make things easier for this game and keep it as simple as possible.