THE PACE MAKER
This is a golden oldie created in 2019 but still going strong today. There is a whole protocol and program built around this super-effective workout that can be performed with 1 kettlebell.
workout
HECTOR
A quick 20 minute cardio workout. It can even be reduced to 14 minutes when the flexibility and mobility work is changed to 2 minutes of rest. Heart Rate Results My average heart rate was 120 BPM and the max was 156 BPM. More details on the heart rate under my scoring entry.
How to Prepare for a Workout? Prep Work
A good session has a warm-up, prep work, workout, and a cooldown. Most of our online kettlebell workout sessions have a follow-along prep work video. For the people that do not follow our workouts, here is an explanation of what prep work is and how to design your own prep work for a kettlebell workout.
How to Prepare for a Workout? Prep Work Read More »
NAUTILUS
This kettlebell session develops your aerobic fitness and the ability to sustain high intensity effort for longer. The workout is performed with two kettlebells but there is also scaling for working with one. The first task is intense, but not as intense as the second task, followed by long active-recovery and mobility work. Then the tasks are repeated for a shorter period of time and less reps.
How do I Record my Workout Scoring?
Your workout scoring for each of our workouts can be recorded with our online tracker. This allows you to set goals and keep track of your progress. You can record your scoring from each workout, either at the task or workout level. If the task is marked as scored it will have a link in
How do I Record my Workout Scoring? Read More »
Sparta
This kettlebell workout starts with a short but intense task followed by rest. Then it’s time to go hard for 30 seconds with a task that you need to complete and then you go straight into 60 seconds of max deadlifts. An easy exercise but very tough at this stage because of the previous 30 seconds of intense work, this really pumps your cardio up. It’s torture, but it’s not…
TwentyFour
This kettlebell workout mixes some great double kettlebell strength exercises with an intense bodyweight exercise. Your heart rate will skyrocket while you complete the task. You then end with some bodyweight exercises only to really get that flustered look and feeling at the end.
Xerxes
This is an intense and tough kettlebell chipper workout with penalties if you put the weights down during one of the tasks. The workout can be done in under 20 minutes, great for a quick in and out to end up with an awesome feeling.