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Kettlebell Muscle Builder Workout

This workout won't just get your heart pumping but your muscles too. Build solid muscle and real strength with this workout. Grab a couple of heavy kettlebells and get moving.

Workout Specs:
Purpose/Focus:	Strength, Conditioning
Difficulty:	Moderate
Body Parts Used:	Full Body
Equipment:	Kettlebells (2 of equal size)

Workout Vid
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Workout Instructions

Complete all sets of each exercise before progressing to the next exercise.
	Exercise	Sets x Reps	Rest
	A1: Floor Press (Alternating) Learn Exercise	3 x 8-10	90 seconds b/t sets
	A2: Front Squat (Double) Learn Exercise	3 x 8-10	90 seconds b/t sets
	B1: Renegade Row Learn Exercise	3 x 8-10	90 seconds b/t sets
	B2: Swing (Double) Learn Exercise	3 x 8-10	90 seconds b/t sets
	C: Windmill Learn Exercise	3 x 8-10 each side	90 seconds b/t sets

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written by Havok, October 18, 2011

When it says two equal kettlebells... if I can only do things with a 35 lbs. do I just half the size?

...
written by mark, October 18, 2011

@Havok - No, you should still be able to do some of the exercises (like the alternating floor press) with the same weight because you have the floor for support. You could also use a smaller weight that's not half (maybe 12kg instead), or simply use one heavy kettlebell and the single kettlebell variation of the exercises instead, here would be the variations:

Alternating Floor Press - Floor Press
Double Front Squat - Front Squat
Renegade Row - 1-Arm Kettlebell Row
Double Swing - 1-Arm Swing

Hope this helps!

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