10 CrossFit Kettlebell and Bodyweight Workouts
Combine kettlebell and bodyweight training for the ultimate full-body fat loss workout.
Part of what we preach here at Fittest Travel is being able to train effectively without access to a gym.
Between bodyweight training and owning just a single kettlebell, the limit to what you can accomplish becomes nearly limitless.
Mastering both bodyweight and kettlebell training requires an understanding of the basic mechanics at play when manipulating your body or a kettlebell through time and space.
Do not rush the process. Learn how to perform movements properly and dedicate the time to learning how and why they work.
When you’re ready, workouts that combine kettlebells and bodyweight movements are among the most effective ways to become stronger and better conditioned. The end result of this is an enviable body.
We’ve selected ten of the best workouts that consist of both bodyweight exercises and kettlebell movements.
Workout #1 (Iron Ranger)
This is a CrossFit Hero WOD and includes 22 seconds of silence at the start.
For time:
94 KB Goblet Squats
94 Push-Ups
94 Sit-Ups
94 Russian KB Swings
22 Burpees
Workout #2
3 rounds for time:
50 Burpees
40 Pull-Ups
30 Pistol Squats
20 Kettlebell Swings
10 Handstand Push-Ups
Workout #3
5 rounds for time:
5 Pull-Ups
10 Hand-Release Push-Ups
15 Kettlebell Swings
20 Burpees
Workout #4
For time:
100 Kettlebell Swings
100 Sit-Ups
100 Air Squats
100 Push-Ups
Workout #5
For time:
44 Air Squats
44 Kettlebell Complexes*
44 Burpees
*1 Kettlebell Complex is comprised of 1 Deadlift + 1 Clean + 1 Thruster.
Workout #6
As many rounds as possible (AMRAP) in 20 minutes:
400 Meter Run
15 Kettlebell Swings
12 Push-Ups
9 Burpees
Workout #7
As many rounds as possible (AMRAP) in 12 minutes:
6 Burpees
8 Single-Arm Alternating Kettlebell Snatches (24/16 kg)
10 Kettlebell Front Rack Reverse Lunges
Workout #8
5 rounds for time:
6 Pull-Ups
12 Kettlebell Goblet Squats
15 Push-Ups
20 Kettlebell Swings
Workout #9 (Helen)
3 rounds for time:
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups
Workout #10
As many rounds as possible (AMRAP) in 20 minutes:
10 Kettlebell Swings
10 Kettlebell Goblet Squats
10 Kettlebell Sit-Ups
10 Burpees
If you have dumbbells instead of kettlebells, check out these dumbbell and bodyweight workouts that will have you building muscle and burning fat with minimal equipment.
