Single Kettlebell Muscle Building At Home Workout

By Chris Wright April 6, 2020

http://www.VigorGroundFitness.com This is a single kettlebell session that will help maintain and even build muscle if you progressed it throughout the weeks while at home (this is one session out of 3 that would most likely make sense). Since I don’t know your KB availability, the first part of it is based on AMRAP (as many quality reps as possible for the set), which you can then work on beating weekly. The more technically complex exercises come first, after the warm up of course, then it goes to some exercises that are more simple to execute. It goes without saying but I’ll remind you that you MUST focus on quality of reps and stop if your form goes to crap. Ok? Good talk :) ** You can also take the KB clean portion out of the workout if you feel like you’re not proficient in that exercise. On the first density set where you see the “2-4-6-8” sets, what that means is that you will do 2 reps, then pause for a 2 second ISO, do 4 reps, then pause for a 4 seconds ISO, do 6 reps….. till you get to 8 reps and 8 second IS0, and that is one set. Repeat with the other exercise. This one is a burner with a lot of time under tension. Here is the training session: 1A). Kettlebell Clean and Offset Squat w/ Pause 2 x AMRAP, 1 x 70% of AMRAP 1B). Kettlebell Clean and Press 2 x AMRAP 2A). Offset KB Reverse Lunge 2 x AMRAP 2B). Bent Over Single Arm KB Row 2 x AMRAP, 1 x 70% 3). Density #1 – 8 mins ———————– KB Deadlift + ISO x 2-4-6-8 (do 2 reps, pause for 2 seconds, do 4 reps, pause for 4 seconds, do 6 reps, pause for 6 seconds,….) Crouching Tiger Push Ups w/ ISO x 2-4-6-8 (same as above) 4). Density #2 – 8 mins ———————– 1 and 1/2 rep KB Goblet Squats x 8-10 Band Lat Pulldown x 10-12 Enjoy and let me know how it goes…..

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

10 thoughts on “Single Kettlebell Muscle Building At Home Workout”

Tom says:
April 3, 2020 at 9:35 pm
awesome video dude
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Jere Jere says:
April 4, 2020 at 6:46 am
Dear Luka, is that AMRAP in one minute or AMARAP as quality reps?
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1. Luka Hocevar says:
  April 4, 2020 at 4:48 pm
  As many quality reps as possible, no timeline
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David Petersen says:
April 4, 2020 at 12:10 pm
Sending good vibes your way during this time. Hope everyone is doing well – thanks for all the routines/exercises.
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Graham Coia says:
April 4, 2020 at 4:17 pm
Really nice, tight routine. Thanks.
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Lukasz Wolf says:
April 4, 2020 at 5:17 pm
Great workout. How heavy is your kettlebell?
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O's Workout says:
April 5, 2020 at 3:22 am
Great Workout!
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Miso31 says:
April 5, 2020 at 10:48 am
Hi Luka, amazing workout! One question if I may. When you say 1A&1B and 2A&2B do you mean to alternate between days?
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1. Luka Hocevar says:
  April 5, 2020 at 8:33 pm
  It means its a superset. You do 1A and rest 30-60 seconds then go to 1B.
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2. Miso31 says:
  April 6, 2020 at 5:13 am
  @Luka Hocevar Sweet, thank you!:)
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