Kettlebell Blitzkrieg/Kettlebellcommandoraids/supersoldierproject

Mission Briefing

Welcome to Kettlebell Blitzkrieg, the next in our series of Kettlebell Commando Raids. These workouts are designed to be easily accessible but tough workouts that keep your fitness levels high when you are short on time. The workouts found here will be a combination of MetCon and HIIT style workouts, incorporating AMRAP, EMOM and TABATA circuits. The exercises are aimed at developing muscular strength and endurance, as well as improving your cardio levels and burning excess body fat.

The emphasis on these workouts is utilising the short time to work as hard as you can. The circuits are designed to be easily scalable to allow for time constraints whilst providing a tough and challenging workout. Weekly time constraints from work and/or family commitments? These are the workouts for you! Get in, get the job done and get out again.

Warm-ups

(Always warm up before starting any routine. Start by performing mobility drills on shoulders, hips, ankles, wrist and neck muscles. Use light core stretches to activate the muscle groups we shall be using.

After mobility drills use between 1-3 rounds of the kettlebell warm-up drills below.

Objectives

The Kettlebell Blitzkrieg workout comes in five circuits that can be scaled up or down easily depending on ability and time constraints.
5 Circuits. Circuits 1,3 and 5 require that you complete 3/5 rounds of each!! Depending on your level. 3 times for beginners, 5 times for more advanced. Circuits 2 and 4 are ‘recovery’ rounds and have a single round only.
Aim to complete all the circuits back to back (for example, finish circuit one, then straight onto circuit two).
Push hard, don’t settle for a lesser workout if you have time to kill.
Concentrate only on your technique and performance during individual reps and sets.
Try to go through the entire Range of Movement to maximize each move.
Ensure you squeeze your muscle groups at the pinnacle of each movement for maximum gains.
Remember to engage your core throughout.
Minimal rest periods.

The Circuits

First circuit

The first part is comprised of a timed AMRAP double kettlebell flow circuit. A kettlebell flow consists of three or more exercises, strung together and performed with a specific number of reps for each movement (see below). Each movement is performed back-to-back in a fluid sequence. Aim high, push yourself.

The Kettlebell flow sequence

Shoulder taps (10X each side).
Push-ups (2X using Double KB’s).
Spring to feet
Double KB Deadlift (X4 reps).

Set two minutes on the stopwatch.
Undertake the specified number of reps for each exercise and then immediately move onto next move ( for example – 2X cleans).
On completion of exercises 1-4, return to exercise 1. Complete as many rounds as possible in 2 minutes.
Rest for 30 seconds.
Reset the stopwatch and go through entire flow sequence again X 3-5 times
On completion of 3-5 circuits – rest. However, keep it short. 15-30 seconds.
Move onto the next circuit below.

Second circuit

The second circuit is a single ‘recovery’ round AMRAP style circuit (As Many Reps As Possible). Set your stopwatch for 2 minutes and begin working your way through the list of exercises.

The AMRAP exercises.

Alternate double racked KB lunges Left and Right (X8 total reps. X4 lunges each side).
Kettlebell Windmill Right side (X2 reps).
Kettlebell Windmill Left side (X2 reps).

Don’t rush the exercises. Ensure correct FULL Range of Movement throughout. Utilize all the muscle groups involved to maximize your gains.

Third circuit

The third round is another Kettlebell flow circuit. This circuit is, however untimed, simply perform the required reps of each exercise before moving onto the next. Perform each of the movements back-to-back in a fluid sequence.

The Kettlebell flow sequence

Kettlebell Renegade Rows (2X each arm).
Push-ups (2X using Double KB’s).
Cleans (2X using Double KB’s).
Racked squats (2X using Double KB’s).
Overhead press (2X using Double KB’s).

Undertake the specified number of reps for each exercise and then immediately move on to the next move (for example – 2X cleans).
Complete the flow sequence from exercises 1 through 5 (with no rest).
Give yourself 30 seconds rest on completing a full circuit (All reps of 1-5).
Repeat the entire flow sequence again X 3-5 times.
On completion of 3-5 circuits – rest. However, keep it short. 15-30 seconds.
Move onto the next circuit below.
Ensure proper technique throughout.

Fourth Circuit

The next circuit is AMRAP and is a ‘recovery’ single round. Set 2 minutes on the clock and repeat as many reps of each move as possible in that time!

The AMRAP exercises.

KB Around the worlds (X5 reps clockwise/5 reps anti-clockwise).
Goblet squat (X2 reps).
KB thread the needles (X4 reps).
Goblet squats (X2 reps).

Don’t rush the exercises. Ensure correct FULL Range of Movement throughout. Utilize all the muscle groups involved to maximize your gains.

Fifth Circuit

The last part of the circuit involves bodyweight core exercises. Undertake the required reps before moving on to the next exercise in the list. No rest in between. Complete 3/5 rounds of each exercise listed!

The core exercises.

Sit up crunches (X12 reps).
Oblique Mountain Climbers (X12 reps each side – 24 total).
T-Push-ups (X12 reps. 6 reps each side.)
Leg raises (X12 reps).
Hollow Rocks (X12 reps).
Burpees (12 reps).

Kettlebell Blitzkrieg notes

Rest only if you have to, the real rest being the change in muscle groups you are using during each different exercise.
If you have the time to undertake all circuits, get it done! Your body will thank you for it in weeks to come. If you can only squeeze in one or a couple, select the circuit(s) that work the best for you.
With regards to weight selection, scale as you see fit.
If you are looking to tone up and improve muscular endurance, go with medium-weighted KB’s and aim for higher reps and sets.
Likewise, if you are looking to bulk up and improve muscular strength, go with heavier KB’s and aim for lower reps and sets.