Simple training delivers results.

And what’s more simple than taking a clean, squat and press and forming it into a great workout?

Today I’m sharing a 20 minute kettlebell workout that incorporates three tried and true exercises.

The training effect is awesome, and the time investment is minimal.

I’m a connoisseur of exercises and using basic equipment to create great workout, but I always keep focus on movement patterns. Compound exercises that train the entire body. Keep

Keeping it simple, for me, is keeping it effective. Simplicity eliminates decision fatigue and increases my focus and productivity.

Do less, but do it better.

Here are the 3 exercises we’ll be using for the workout:

Double Kettlebell Cleans

Double Kettlebell Squat

Double Overhead Kettlebell Press

Just three exercises, and good ones at that.

The clean, squat and press are time-tested exercises for building power, strength and muscle.

Kettlebell cleans are an hip hinging ballistic/explosive total body movement.

Kettlebell squats are a lower-body pushing exercise.

Kettlebell overhead press trains the vertical push pattern, which has great carryover to the daily living.

Combining all 3 exercises into a circuit makes it a total body effort. Plus, keeping the rest periods short and completing multiple rounds, the training effect is potent.

If calorie are in check, workouts like this are great for keeping muscle and accelerating fat loss.

Warm-up

Always work through a warm-up to prepare your body for more intense work ahead.

10-15 minutes is all you need to get a warm-up, work through mobility drills, lightly loaded movement patterns and raise core temperature.  

Here are some GREAT movements for warm-ups:

The pre-workout period will also give you an opportunity to assess how your body is feeling on that particular day.

Not feeling it? Run down? Poor night’s sleep, stress, etc? Don’t be afraid to work through a warm up, but bypass the workout for the day. Come back tomorrow fresh and focused.

Much of my pre-workout warm-ups are infused with ground-based movements and active joint mobility training.

On the tail end of the warm-up, I’ll jump rope, flow with a macebell or practice some lighter kettlebell drills.

The Workout:

Transitioning to a different exercise on every rep makes this circuit more challenging.

Again, you’re not doing the same exercise for X amount of reps before moving onto the next exercise, you’re performing 1 rep of clean, then 1 rep of squat and then 1 rep of overhead press before circling back to the clean.

1 time through the clean + squat + press = 1 rep.

Each set consists of 6 reps per exercise. The workout is recommended for 10 total sets. That’s a grand total of 60 reps per exercise.

The kettlebell is constantly moving throughout the workout, changing levels and positions.

Rest periods. If a 30 second rest period is completely unmanageable for 8 rounds, TAKE LONGER REST. Try 45-60 seconds. When workouts are shared, whether on this blog or any other website, you must consider your own fitness level and make adjustments as needed. NOTHING is set in stone. Tweak the session to suit your needs.

Weight. Use moderate to heavy weight for this workout. I like 24kg for males and 12-18kg for females.

Because this little circuit is using 3 different exercises, the weight you choose will correspond to both the weakest exercise of the three AND the recommended reps.

The weakest exercise with either be the clean or the overhead press for most people, and the weight of the kettlebell should be something you can squeeze 2-3 additional reps out of.

So, if the overhead press is the weakest exercise, select the weight based on that and make sure you can press it 8-10 times (even though suggested reps are 6 each)

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