Last night I did a Kettlebell routine that worked out quite nicely. There were 4 people involved, so we used two kettlebells (kbs), 40 and 45 lb because that's all we own. You will need to adjust the weights depending on your strength level.
First off, we did 2 rounds of 10 kb exercises, alternating one minute on, one minute off. I think this worked better than one minute on, 30 seconds off because it gave more recovery time so we could work harder each minute we had on.
After a 1 mile warmup jog
The first round through we did these 10 exercises:
One arm swing (hold kb in one hand, bend knees, and swing back between your legs, then forward until kb is horizontally out in front of you. Switch hands while kb is at apex of swing, then back down between your legs. Repeat, switching hands each swing)
Two arm swing (same motion as one arm swing, but hold with both hands for entire time. Bending knees is imperative so that you do not hit yourself with the kb)
Figure eight (forward) (Hold kb in right hand, legs shoulder width apart, knees slightly bent. Swing from front to back between your legs on an angle so that it ends up behind your left leg. Grab the kb with your left hand, release with right. Swing it around your left leg from back to front, then back between your legs so that it is behind your right leg. Grab with right hand, repeat. This is much easier than it sounds, just be careful not to hit the kb into your legs)
Figure eight (backward) (same idea, but swing the kb between your legs from back to front)
Figure eight with stop (forward) (same form as the the normal figure 8, but when you bring the kb around the outside of your leg back to front, pull extra hard and swing the kb up to your chest. Catch the kb around the bottom in free hand, hold for half a sec, then release and continue)
Figure 8 with stop (backward) (Same idea, but when you bring the kb through your legs to the front, swing it up to your chest for a brief stop, then drop it down behind your leg to continue the figure 8)
Side to side swing (hold kb in both hands, elbows bent. Swing the kb from side to side using your abs to stop the swinging motion. This should be difficult.)
Triceps extensions (hold kb in both hands by sides of the handle. You should hold it "upside down", with your thumbs near the bell, palms pointing to the top of the handle. Lift kb up over your head until it is behind your head, with a 90 degree bend at the elbow. Extent arms up to vertical lifting the kb, then lower to horizontal again. Repeat)
Clean and Press (Place kettle bell on ground, grab in one hand, bend knees. Straighten legs and pull on kb in one motion, swinging it to the clean position and press until above your head. You can do this in one or two motions, depending on weight and skill level)
Goblet sqat, with 30 sec squat hold after the minute of squats (hold kb in both hands at your chest while you do the squats. Hold kb in whatever way you find comfortable)
We took a 5 minute break for recovery and water, than did the same thing again with two minor changes: During the first two figure eights, we walked, moving forward or backward with the direction of swing. This is easier on the arms, but harder on the legs and cardio, it was a nice switch. Then we switched the "side to side swing" with an "around the world", i.e, swinging all the way around your body, switching directions halfway through the minute. This was done out of necessity because our arms couldn't handle the side to side again.
Following this we had another 5 minute break, followed by a set of 5 exercises, again 1 minute on, 1 minute off:
-1 arm jerks (hold kb at shoulder, palm forward, kb resting against the outside of your arm and shoulder. Bend knees slightly, explode up to vertical, form like a shoulder press, but with explosiveness)
-1 arm chest press with extension (like bench, laying on the ground, but with 1 arm at a time, and rolling up to the off side shoulder to get extra extension)
-Circle the head (Hold like you would for triceps extension and bring the kb around your head in a cirle. Go slow enough to ensure you don't hit yourself in the face)
-Archer (stand sideways like you were going to shoot a bow, swing the kb from hanging position in an arc up until your arm points out straight, then pull straight back to your shoulder like drawing a bow. Pause half a sec when drawn all the way back, drop down to hanging, and repeat)
-Chicken Wings (hold kb in both hands by side of handle in front of you. Let it hang with loose arms. Then lift kb straight up until your hands are just under your chin. Your arms should be folded horizontal to the ground at this point)
This was followed by a 2 minute break, then 4 times through medicine ball throw. Place two medicine balls (we use 10 and 12 lb balls) on the corners of a ~15 foot square. Start at one ball, have your partner start at the opposite corner. Then pick up the ball, swing it from your side and throw it to your partner. He catches the ball, places it down when he's standing, and runs to the next open corner. Meanwhile, you run to the next ball, and throw that one. This should leave an endless succession of balls to throw (always diagonally across the circle). Do this for one minute, then catch for your partner.
After a 2 min rest. Repeat again but throw from your other side, and you'll be going around the square in the opposite direction. Do 2 more times, for a total of four, but the last two will be chest passes, instead of side throws. Chest pass across the circle, then side shuffle to the next ball. Only the thrower needs to shuffle, the catcher can just run to the next corner.
Stretch and relax, you're done. If you have any thoughts on how to make this harder, new ideas to change it up, please let me know. I'm always looking for new ideas.
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