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Kettlebell Workout Progression - Start Today!
As you know by now progression is the key to increasing your levels of fitness and strength. We are all aware of "Weekend Warriors" that spend all week sitting at a desk and then go nuts at the weekend only to spend the next week nursing injuries and soreness before starting all over again. A little and often is a far more productive and a safer way to exercise.
The 2 fundamental kettlebell exercises that hit the entire body both through stabilisation and the big prime mover muscles are the Swing and Turkish Get Up. Always start with these 2 exercises before progressing onto more fancy stuff. If time is short there is no better workout than just combining these 2 exercises, they give "HUGE bang for your buck!"
So with all this in mind, how about a progressive monthly workout based on these 2 movements:
- 1st day Month - one Turkish Get Up
- 2nd day Month - two Turkish Get Ups
- 3rd day Month - three Turkish Get Ups and so on...
As you get into the higher numbers you may want to change hands every rep
Add to these daily Turkish Get Ups a progression of Swings:
- Week 1 - Double Handed Swings 100, five days week
- Week 2 - Single Handed Swings 100 each side, five days per week
- Week 3 - Single Handed Swings 150 each side, five days per week
- Week 4 - Single Handed Swings 200 each side, five days per week
Start with the Turkish Get ups and finish with the Swings. Choose your weight wisely and rest when you have to.
Stick to this plan and you'll be amazed at how strong, slim and injury resilient you can become just by training a little and often.
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