02 Sep Hybrid Conditioning: A Kettlebell and Bodyweight Workout

Forest Vance(*Here’s a guest post and workout written by my buddy and fellow RKC, Forest Vance.  Read it, do the workout, and enjoy!)

I’ll admit it – I’m a kettlebell fanatic.

I would train with them exclusively if I could.  But I also know that at the end of the day, for complete and balanced fitness development, mixing in additional training tools and modalities is very important.

There are many options when it comes to “functional” training equipment – suspension training, heavy ropes, stability balls, and sandbags are a just a few that we use on a regular basis at my Sacramento, California kettlebell gym and training studio.

One of the easiest and best ways to mix up your kettlebell workouts is with bodyweight training.

You see, kettlebells are an amazing tool for building strength endurance and shooting your conditioning levels through the roof.  

But, bodyweight training is great for developing maximal body awareness and building strength through all angles and ranges of motion.  

Put these two together and these training modalities are a match made in heaven … and that’s what today’s kettlebell and body weight workout is all about!  

Please take action and try this one out.

Here’s the workout:

KETTLEBELL AND BODYWEIGHT WORKOUT.

*Warm up: Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps.

Rest approximately 30 seconds and repeat each sequence a total of three to five rounds.

  • 1A: 10 reverse lunges with kettlebell
  • 1B: pull ups – until muscle failure
  • 2A: 5 kettlebell clean and presses each side
  • 2B: 25 body weight squats (explosive tempo)
  • 3A: 10 kettlebell snatches each side
  • 3B: 20 push ups

*Finish with static stretching of tight muscle groups, as needed.

This hybrid kettlebell and bodyweight workout is a great starting point for learning to combine the two modalities for maximum benefits.  

Thanks for reading – Forest Vance, RKC Level II

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Forest Vance holds a Master’s degree in Human Movement and personal training certifications through the American College of Sports Medicine and the National Academy of Sports Medicine.

He is also a Level II, Russian Kettlebell Challenge Certified Instructor, Certified Corrective Exercise Specialist, Certified Performance Enhancement Specialist, and Certified Fitness Nutrition Coach.

Over the last 8 years, Forest has experience as a personal trainer, group fitness/boot camp instructor, fitness manager, and health club general manager.

He currently works as the owner and head trainer at his Sacramento functional training gym.

He also maintains a network of fitness-related websites, makes regular guest appearances on many others, has been featured in national newspaper, radio, television, and other media.

He is the creator and author of numerous books, DVD’s, and digitally delivered workout programs and systems.

To learn more and to get a free copy of his Beginner’s Guide to Kettlebell Training, check out his website kettlebellbasics.net. 

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