Workouts don’t have to be 60+ minutes.
Here are 5 of my favorite strategies my clients and I use in the Kettlebell Strength System to workout in 30-40 minutes without sacrificing effectiveness.
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Compound Movements
Design most of the workout around building strength with movements that work several muscle groups. Here are some to pick from.
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Kettlebells: swings, get-ups, squats, presses, thrusters, carries, etc…
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Bodyweight: push-ups, pull-ups, body squats, lunges, etc…
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Barbell: bench, press, deadlift, squat, etc…
Pick the ones you like to do. That helps with consistency.
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Supersets
Pick 2 movements, do one right after the other with no rest in between, then rest for 30-90 seconds when the 2 movements are done. That’s one superset.
The pairing options are unlimited, but I’ve found movements that work different parts of the body are most efficient, like a squat/core, pull/core, squat/push, push/core, etc..
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Use a Timer
Use a timer for all sets. This has helped me the most in keeping me focused and not wasting time during or between sets.
For example, when I do swings, I set a timer for one minute, and every minute I do 10 swings. When I’m done with my swings I rest until the next minute starts.
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Kettlebell Flows
Pick 3-5 kettlebell movements. Set a timer for 15-20 minutes. Do as many circuits as you can within that timeframe, resting 30-60 seconds in between each circuit.
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Farmer’s Carry
Pick up a kettlebell and take it for a walk for 20-30 minutes.
It’s harder than it seems. If you are not convinced, try doing this with a 24kg+ kettlebell.
Hope this serves!
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