This three-move kettlebell workout will help you build strength anywhere

This three-move kettlebell workout will help you build strength anywhere

Are you a person who does sports on vacation? If yes, then this is the one for you. The summer holidays are a great time to mix up your workouts since you won't have the gym to fall back on. When time and equipment are limited, it's time to get creative and train with this short, sharp, high-intensity KB workout.

The kettlebell is one of the best pieces of equipment ever. Kettlebell training combines strength and conditioning to have your lungs burning in no time. If you have access to kettlebells, strength coach Mike T. Nelson, Ph.D., has the kettlebell workout for you.

The KB workout

"This workout is great for maintaining muscle and strength with just two lighter kettlebells. I like to use two lighter kettlebells because if you pack them tightly you can easily move them around in your travel vehicle and still get a nice overload for the workout. Since everyone has a different strength level, the reps will vary; so we will use reps in reserve (RIR). " Explains Nelson.

1A.Double KB front squat

1B.KB Seesaw Press

1C.Single-sided double KB series

Kettlebell training tips

“The double KB front squat is a great way to get a load that feels “heavier” because the load is more in front of you and each hand. Hold it in the upright position, being careful not to pinch your fingers, and then go up and down. Do about two reps to failure (2 RIR). Let rest for 30-60 seconds.

Use the rocker to push your left hand up from the rack position to activate the lock. When you get to the top and come back down, use your other hand to push up, creating a sewing sawing motion. Go back to about 2 RIR. Rest for 30-60 seconds.

When doing the unilateral row, carefully pass your hand through both kettlebells and hold them in one hand (see video) without pinching your fingers. Row both kettlebells and perform reps until you have an RIR of two on both sides.

Rest two to three minutes between rounds and do two to four rounds every other day if necessary. You can shorten the reps between exercises and rounds if you want more conditioning,” says Nelson.