20-MINUTE BRUTE STRENGTH KETTLEBELL COUPLETS

Build a well-rounded, strong and powerful body in 20 minutes with two kettlebell couplets.

BY MIKE SIMONE  

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If you're strength training addict that thrives on new ways to challenge the body, kettlebell couplet workouts are a great option for testing your limits and spicing things up. We recently stopped by to visit Mike Stehle of Training Room Online in Avon and Point Pleasant Beach, New Jersey for a fresh routine that he uses to get his clients and athletes the brute strength they desire. Give this blown out workout a shot and let us know how you transformed into the Hulk.

Warm Up

5 minutes of Kettlebell Turkish Get Ups  (Alternating arms each rep)

Couplet A: Exercises

Exercise One Kettlebell Squat/Goblet Squat  Exercise Two Pull Up Variations 

Couplet A: Repetition Structure

Perform as many sets as possible in a 10-minute time frame. 1 Kettlebell Squat --> 1 Pull Up 2 Kettlebell Squats --> 2 Pull Ups 3 Kettlebell Squats --> 3 Pull Ups 4 Kettlebell Squats --> 4 Pull Ups 5 Kettlebell Squats --> 5 Pull Ups 4 Kettlebell Squats --> 4 Pull Ups 3 Kettlebell Squats --> 3 Pull Ups 2 Kettlebell Squats --> 2 Pull Ups 1 Kettlebell Squat --> 1 Pull Up Rest: 2 minutes

Couplet B: Exercises

Exercise One Single or Double Kettlebell Swing  Exercise Two Kettlebell Press 

Couplet B: Repetition Structure

Perform as many sets as possible in a 10-minute time frame. 2 Kettlebell Swings --> 1 Kettlebell Press 4 Kettlebell Swings --> 2 Kettlebell Presses 6 Kettlebell Swings --> 3 Kettlebell Presses 8 Kettlebell Swings --> 4 Kettlebell Presses 10 Kettlebell Swings --> 5 Kettlebell Presses Rest: 2 minutes

 

Workout Finisher

Exercise One Double Kettlebell Overhead Walk, 30 seconds Exercise Two Rack Hold, 30 seconds Exercise Three Farmer Walk, 30 seconds Perform 3-4 sets of the finisher routine

Workout Finisher Demonstration

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