Kettlebell Workouts

Welcome to the Baltimore Kettlebells workout page. Here you will learn what a kettlebell workout is and  see an example of how Baltimore Kettlebells trains its students. Over time we will  be adding other kettlbell workouts from our Fast Burn 30 beginner kettlebell classes and advanced kettlebell classes. If you are new to kettlbells and want to learn how to use them, there is no substitute for learning kettlebells from a qualified Russian Kettlebell Certified RKC instructor. Learning kettlebells from a video or a DVD is a recipe for injury. Our instructors are RKC certified which means that they have met very stringent requirements set forth and established by Dragon Door, the world’s leading authority on the teaching methodology and use of the Russian kettlebell.

Kettlebell Workout Baltimore

Kettlebell Training Workouts

A kettlebell workout is similar to that of a regular workout at the gym in that it involves a warm-up, strength training, a cool down phase. Unlike the gym where a person will use a variety of exercise equipment and weights, all one needs in a kettlebell workout is 2-3 different sized kettlebells and a place to stand and lie down. Kettlebell workouts can last between 5-60 minutes. Our popular Fast Burn 30 kettlebell workouts that we offer at our facility are only 30 minutes. Two to three thirty minutes is all you need to get toned, strong and healthy.

Core kettlebell exercises in any kettlebell workout include the kettlebell swing, the kettlebell snatch, the kettlebell clean the kettlebell overhead press and the kettlebell Turkish Get Up. There are more advanced kettlebell techniques, but the beginner need not worry bout them until he or she is proficient with the basics. The most fundament kettlebell exercise is probably the swing. The swing is a total body functional exercise that forces you to engage your entire body in an effecient manner. Anyone can learn the kettlebell swing and it is what we teach our beginners when they first start. Below is Kettlebell Instructor, Danyelle Berger, performing the kettlebell one handed and two handed swing.

High Intensity Interval Training

Kettlebell workouts involve high volume ballistic maneuvers that involve moving a weight through space. This is a much different than running on a treadmill or riding a bike. Studies have shown that high intensity interval training (HIIT) exercises are superior to conventional aerobic training in that it burn more fat in less time and has a longer lasting metabolic effect on your body even after you are finished working out. High intensity interval training has also been shown to help prevent type 2 diabetes.

Example of a Kettlebell Workout

Below is just one example of what our kettlebell students learn in our 30 minute Fast
Burn 30 kettlebell workouts. Note that our beginners will need time perfecting the swing before moving on to the kettlebell snatch.

Kettllebell Swings
20 seconds on 20 seconds off for 5-6 sets with one minute rest.
Repeat 5 times

Kettlebell Snatches
5 times per arm 30 seconds rest 10 sets

Kettlbell Swing Ladder
We divide up our class into two halves. One half begins with 20 kettlebell swings while the other half waits. As soon as the first side finishes their 20 swings the other side follows with their own 20 swings. This alternating pattern continues with each half doing progressively less reps (e.g. 18, 16, 14…) until finishing with the last two swings. This drill fosters team work and a competitive spirit that helps motive our students to work hard during their kettlebell workouts.

Check out a drill that we call the “Swing Ladder” that we sometimes use in our beginner kettlebell workouts.