Kettlebell Conditioning, 3 days
Three conditioning workouts a week with one kettlebell: a circuit, a snatch day, and a swing-volume day. The lifting keeps your muscle while the pace burns calories. Choose a bell you can press cleanly five or six times – conditioning rewards a bell you control.
- Level
- Intermediate
- Goal
- Lose weight
- Days per week
- 3 days/week
- Duration
- 8 weeks
- Equipment
- Gym
Week at a glance
Kettlebell Conditioning A
A circuit of four stations run back to back: swings, reverse lunges, high pulls, and the figure eight. Rest after the figure eight, then start the next round; keep a pace you can repeat.
4 exercises- Superset
- Kettlebell Swing4 sets × 15–20 repsRest 0:15
Hinge at the hips and snap them forward to float the bell – the swing is a hinge, not a squat; the arms only steer.
- Kettlebell Goblet Reverse Lunge4 sets × 10–16 repsRest 0:15
Step back into the lunge and push through the front heel to stand; alternate legs – the count is both legs together.
- Kettlebell Sumo Deadlift High Pull4 sets × 10–15 repsRest 0:15
Take a wide stance, pull the bell from the floor, and finish with elbows above the wrists at chest height.
- Kettlebell Figure Eight4 sets × 10–16 repsRest 1:30
Stay in a half squat with a flat back and pass the bell around your legs in a figure eight without letting it swing wide.
- Kettlebell Swing4 sets × 15–20 repsRest 0:15
Kettlebell Conditioning B
One-arm swings to warm the hinge, snatches in short sets with honest rest, and a suitcase carry to finish.
3 exercises- Single-Arm Kettlebell Swing10 sets × 10 reps5 per sideRest 0:30
One arm at a time: the hips drive the bell exactly as in the two-hand swing, and the free arm balances the turn.
- Kettlebell Snatch10 sets × 6–10 reps5 per sideRest 1:00
In one hip drive send the bell overhead, punching the hand through at the top so it lands softly on the forearm.
- Kettlebell Suitcase Carry6 sets × 40 m3 per sideRest 1:00
Carry the bell at your side like a suitcase and walk tall; the free shoulder stays level with the loaded one.
Kettlebell Conditioning C
The swing-volume day: eight sets of two-hand swings with short rest, then lunges and halos while you catch your breath.
3 exercises- Kettlebell Swing8 sets × 15–20 repsRest 0:45
Hinge at the hips and snap them forward to float the bell – the swing is a hinge, not a squat; the arms only steer.
- Kettlebell Goblet Reverse Lunge3 sets × 10–16 repsRest 1:00
Step back into the lunge and push through the front heel to stand; alternate legs – the count is both legs together.
- Kettlebell Halo2 sets × 8–12 repsRest 1:00
Circle the bell slowly around your head at collar height, keeping the elbows close and the trunk still.
