Note: please read the Disclaimer.  Exercise at your own risk. You shouldn’t do this workout if you are unsure whether or not you it is suitable for you. Check with your doctor before you begin an exercise program.  Instruction from a certified kettlebell instructor is strongly recommended when training with kettlebells.

My Kettlebell Comeback happens on Tuesday.  It will be my first workout back after 8 weeks away from training.  It’s a simple workout, using only two exercises: the kettlebell swing and the Turkish get up. But in terms of efficiency and effectiveness, these exercises reign supreme.

Sarah’s Kettlebell Comeback Workout

  • Warm up: wall squats, halos, pumps, hip flexor stretches
  • Segment I: Two-Hand Kettlebell Swings performed in intervals of :20 work/:40 rest for 5:00.
  • Segement II:  Turkish Get Up Singles, alternating sides for 5:00.
  • Segment III:  Two-Hand Kettlebell Swings performed in intervals.  Suggested:  :30 work/:30 rest for 10:00. (I will gauge how I feel and decide interval periods and length of this segment at that time.)
  • Cool Down

There are many ways to adapt this workout to your ability and fitness level.  Obviously, the weight of the kettlebell you use for the exercises will make a difference. You could also change the work to rest intervals, change the time allowed for each segment of the workout or even eliminate one or more segments.  To increase the intensity you could also perform single-hand or hand-to-hand swings instead of the two-hand swings or even substitute some high pulls or snatches.

I’m going to be using my 16kg bell for the swings.  If necessary I will switch to a lighter bell.  For the Turkish Get Ups, I plan to use a very light kettlebell or no weight at all.

I’d be pleased and honored if you would join me in this workout.  If you do, would you please leave me a comment below and tell me how it went?  Just cheering me on is great too.  Thanks for being a part of my comeback! :-)