We know that not many people have access to a full set of kettlebells let alone two sets, but we thought we would do a more advanced kettlebell routine for those diehard fans out there who do. For everyone else, just remember that all of these exercises can be easily modified to use dumbbells instead; keep in mind that this will change the functionality of the exercise slightly but you still get in a killer workout.
With that said, these double kettlebell exercises are some serious strength builders as well as being impressive calorie burners. When selecting what weight to use it is always a good idea to start very light to learn the motion then increase the weight as you can in subsequent workouts sessions. Choosing a weight that is too heavy is the quickest way to injure yourself and slow your workout progress, to say the least. Also keep in mind that each one of these exercises will use a different weight. For example you may be able to use two 18Kg Kettlebells for the squats yet only be able to use 3.5Kg for the Ventral Drops.
Once you have your weights properly selected to push yourself to your maximum, you will burn calories at an incredibly high rate.
Depending on various factors, such as weight used, muscle content, effort level, and gender you can expect to burn anywhere from 12-18 calories per minute. For the 25 minutes it takes to do the two rounds of kettlebell exercises in the routine; not even including the warm up or what you choose to do for a cool down, you will burn 300-450 calories. Also when you take into account the fact that doing resistance training like this also boosts your metabolism for up to 24-48 hours after you are done working out, you can easily tally up some serious calorie burn totals.
Before you decide to do kettlebell workouts from here on out you need to realize that because of the nature of kettlebell training (or any intense strength training) you need to be careful with not overdoing it and injuring yourself. These type of workouts should only be done around 4 times a week maximum to keep from over stressing your joints, ligaments, tendons, and muscle tissues. Everyone is different and some people may be able to manage training more often and others less but in general more than 4 times a week will not allow the body to fully recover before being taxed again. This can cause a compounding effect of micro injuries that eventually culminate in a massive injury that takes you out of commission for a few weeks or even months.
With that said, limiting your kettlebell training does not mean you have to limit all of your other exercise as well. Adding in lower impact activities such as balance training, cardio training, Pilates, yoga, high-rep low-weight toning exercises and the like can all be used to burn some extra calories, keep your physical activity on track, and even train your body in different ways to get closer to true, all encompassing fitness.
Double Kettlebell Workout Routine
Chest Cross Swing – 20 Sec
Deep Squat and Ventral Raise – 20 Sec
Arm Circles – 20 Sec
Slow Knee Up and Out – 20 Sec
Torso Rotations – 20 Sec
Jump Rope – 2 Minutes
Workout: (two rounds)
Double Kettlebell Swing – 20 Reps
Kettlebell Squat – 16 Reps
Double High Pull – 20 Reps
Double Lunge Rotation – 10 Reps
Shoulder Press (Alternating) – 16 Reps
Clean and Press – 16 Reps
Curl (Alternating) – 15 Reps
Ventral Drops – 10 Reps
Swing Squat – 20 Reps
Renegade Row – 10 Reps
Kettlebell Chest Press (Alternating) – 14 Reps
Kettlebell Dragonfly – 8 Reps
(Independent Cool Down & Stretch)