This workout was created by Funk Roberts and Chris Lopez founders of KettlebellForFighters.com.
We’re about to throw down a crazy 500-rep workout for you. It’s going to be nuts.
We’re going to be using the hub and spoke method. The hub is the exercise we keep coming back to (in this case kettlebell swings), and the spokes are the various bodyweight exercises that are completed between those hub sets.
This workout fuses bodyweight training and kettlebell training, which is an amazing combination to get the results you want.
This is a fighter-type workout that’s great for all-round fitness. The bodyweight and kettlebell exercises combine to train conditioning, body awareness and strength. The endurance you’re going to need to get through this workout will be killer as well. Even if you’re not a fighter, who doesn’t want to look like a fighter? Who doesn’t want to have the strength, conditioning, and endurance of a fighter?
Let’s get it done!
So we’re going to be doing 10 kettlebell swings, followed by 10 reps of a bodyweight exercise. Then we’re going to come back to the kettlebell swings for another 10 reps, and then a different bodyweight exercise for 10 reps, and so on.
There are going to be five bodyweight exercises, so that makes 100 reps in each round. You then rest for 90 seconds, before repeating the circuit for a total of five rounds. Killer!
Check out the video for Funk’s demo of each movement.
- With feet slightly wider than shoulder-width, pick up the kettlebell between your legs
- Swing the kettlebell backwards under your hips
- Swing the kettlebell forwards by extending the legs and raising your upper body to an upright position
Notes: Make sure to keep a neutral back throughout the movement, and really pack the shoulders and back. There shoulder be no hyperextension of the lower back. Keep your head straight up towards the ceiling, not leaning back. Maintain a vertical shin angle, and don’t bend excessively at the knees. Think of this as more like a high-speed deadlift than a squat.
Remember, this is the hub exercise. Complete a set of 10 kettlebell swings between every bodyweight exercise.
- Starting in a standing position, bring your hands down to the floor and jump your feet backwards
- With a straight body, bring one hand off the floor as you rotate your body to one side
- Bring the opposite leg underneath your body, and kick it out to the side
- Return to the plank position and repeat with the opposite side
- Bring your feet up to your hands and jump up with your hands above your head
Notes: Keep your hips low, and make sure your butt isn’t up in the air like a teepee. This would negate any core involvement, and we want your core to be working hard. Maintain shoulder stability as you rotate on your arm. This move also incorporates a lot of power in the jumping section of the burpee.
- Start in the same position as for a regular push-up
- As the chest moves towards the floor, bring one knee up to touch the elbow on the same side
- Return to the starting position and repeat with the opposite side
Notes: Keep a tight core throughout the movement. 10 total reps counts as 5 reps on each side.
- Lay flat on your back with your arms extended overhead
- Keeping your legs and arms straight, bend at the hips to raise your legs up towards your head
- At the same time, bring your arms forward to touch your toes.
Notes: This move uses hip flexion, so is great for complementing the hip extension of kettlebell swings.
- Hang from an overhead bar with arms fully extended
- Keeping your lower body still (no momentum), pull your body up until your chin is above the bar
- Lower yourself back down to the starting position
Notes: Make sure your whole body is nice and tight and controlled. Keep your shoulders down and back. Most people will find chin-ups slightly easier to perform than pull-ups.
- From a standing position, jump and land in a lunge position
- Jump again, switching legs in mid-air to land in a lunge with the opposite leg in front
Note: 10 total reps count as 5 reps on each side.
Rest for around 90 seconds, then repeat the circuit four more times for a total of five rounds.
And that’s the Kettlebell-Bodyweight 500, baby! Get it done!
Chris Lopez and Funk Roberts are the creators of KettlebellForFighters.com. These workouts develop explosive power, strength and cardio, all using only one piece of equipment – the kettlebell. They include everything you need to burn fat, build muscle and increase strength.