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Kettlebell Complex

Here’s a great total body workout using just one kettlebell. You adjust the reps based on the amount of weight you have. Swings x 10Overhead Press x 10Rows x 10Curls x 10Squats x 102-3 times through this circuit with 1-2 minutes of break is recommended

Single Kettlebell Complex

In this video, First Capital Gym coach Amber Zuver shows a quick workout you can do with 1 kettlebell Single Arm Swings Ladder x5e x4e x3e x2e x1e 30 total Single Arm Swings

Single Bell Complex

In this video, First Capital Gym coach Ryan demonstrates a single bell complex that consists of:Single Arm Swings x 5Push Press x 5Reverse Lunge x 5Single Arm Swings x 5Push Press x 5Reverse Lunge x 5Depending on your fitness level, we recommend performing 3-5 sets of this complex with 1-2 minute break in between circuits.

Full Body Single Kettlebell Circuit

In this video, First Capital Gym member Bella shows a quick full body kettlebell circuit that consists of: Single Arm Swings x 5 Press x 5 Split Squat x 5 Rows x 5 Single Arm Swings x 5 Press x 5 Split Squat x 5 Rows x 5Depending on your fitness level, perform 5-10 sets … Read more

Another 1 Minute KB Complex

In this video, coach Amber Zuver shows a quick complex where all you do is swings and squats Here’s the Breakdown: 1 Swing 1 Squat 2 Swings 2 Squats 3 Swings 3 Squats 4 Swings 4 Squats 5 Swings 5 Squats Depending on your fitness level, 3-8 sets of this would be great. Take as … Read more

1 Minute Kettlebell Complex

In this video, Coach Ryan Zuver from First Capital Gym demonstrates a 1 minute kettlebell complex that consists of: Clean & Presses x 5 Squats x 5 Clean & Press x 5 Squats x 5 Depending on your fitness level, you can perform this 3-6 times with 60-90 second breaks in between complexes.

Double The Fun

In this video, First Capital Gym coach Amber Zuver demonstrates a double kettlebell complex that consists of: Double Swings x 3 Double Cleans x 3 Double Press x 3 Double Squat x 3 Depending on your fitness level and kettlebell skill, we recommend doing this complex 5-10 sets with anywhere between 30-90 second break.

Every Minute On The Minute

In this video, First Capital Gym member Bella shows 1 set of a conditioning protocol virtually anyone can do. 15 swings on the top of the minute. Example: Start at the top of the minute and swing for 15 reps. Rest until the next top of the minuteDepending on your fitness level, try completing 5-20 … Read more

Bonus Workout: Learning the Basics

Let’s say, you had trouble doing some of the workouts above, no problem, we got you covered. Here’s an example of a workout you could if you can’t swing. Enter your text here…There you have it! I hope you enjoyed “No Gym. No Problem. 10 Kettlebell Workouts You Can Do At Home.” Like we mentioned … Read more

Workout #9: Squat Sandwich

Guys: 20-28 kg bellWomen: 10-16 kg bellSquats are the main dish in this complex and they’re plenty of them. In a nutshell, you’ll be squeezing squats in between pressing. Here’s how it would look:5 Squats 3 Presses (R)5 Squats3 Presses (L)5 Squats3 Presses (R)5 Squats3 Presses (L)Since the squat is a total body exercise, this … Read more

Workout #8: Gone In 60 Seconds

Guys: 20-28 kg bellWomen: 10-16 kg bellThis is actually more challenging than staying awake for that movie. For this workout, you’ll be doing single arm swings for 60 seconds. We have found that by breaking them up in 5 rep increments the easiest to do. Simple movement but not easy. With this example, you could … Read more