|Doable Workouts that Work - KB FUSION
DO-ABLE WORKOUTS - KB Fusion
Below you'll find a list of workout modules that includes a variety of fitness modalities from kettlebells to bodyweight - individual workouts that can be combined or stand alone. Intensity can easily be adjusted to fit your current level (see notes with each module). Also see the [FULL BODY] section for more kettlebell workouts. Exercise is a high itensity activity, you assume all risk.
K-1 The Triple Decker
KB FUSION
Jerk / Heavy / 10 Reps Left, 10 Right
Classic Push Up / Goal 10 - 20 Reps
Jerk / Light / 20 Reps Left, 20 Right
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LongCycle / Heavy / 10 Reps Left, 10 Right
Squat (any type) / Goal 10 - 20 Reps
LongCycle / Light / 20 Reps Left, 20 Right
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Snatch / Heavy / 20 Reps Left, 20 Right
Slo-Mo Sit Backs (reverse Situps) / Goal 20 - 30 Reps
Snatch / Light / 30 Reps Left, 30 Right
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*Repeat one to three rounds. Do as many reps as you can with good form, work up to numbers indicated, rest as needed.
K-2 StrongSport Plus
KB FUSION
Push Up One Set Near Max
Jerk / Heavy / 4 Minutes / 2 MPH / 12 RPM
Box Jumps Goal 10 to 20 Reps
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LongCycle / Heavy / 4 Minutes / 2 MPH / 8 RPM
Box Jumps Goal 10 to 20 Reps
Push Up One Set Near Max
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*Be sure to select the appropriate kettlebell(s). Adjust box height to your appropriate level (between 6 and 18 inches, and ensure a soft landing). Choose your appropriate type of push up. Rest as needed.
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K-3 Up
KB FUSION
Press 10 Reps Left, 10 Right / Rest 2 Min
Push Press 15 Reps Left, 15 Right / Rest 2 Min
Jerk 20 Reps Left, 20 Right / Rest 2 Min
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Mountain Climbers 10 to 20 reps (4-count)
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*Perform one to three rounds. Be sure to select the appropriate kettlebell for each exercise. Rest as needed.
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K-4 LongCycle Sandwich
KB FUSION
LongCycle 6 Minutes / 1 mph / 10 rpm
Bike Kick 10 to 30 reps
Bridge Hold 30 seconds
LongCycle 6 Minutes / 1 mph / 10 rpm
*Select appropriate kettlebell to complete rep goals. Rest as needed between exercises.
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K-5 20 Minute Snatch+
KB FUSION
Snatch 20 Minutes / 1 mph / 14 to 16 rpm
Push Up One Set Near Max
*Select appropriate kettlebell to complete rep goals. Rest as needed between exercises.
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K-6 Jerk / Swing
KB FUSION
Jerk 4 Min / 2 mph / Goal 12 rpm
Swing 25 Reps Left, 25 Right
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Jerk 4 Min / 2 mph / Goal 12 rpm
Swing 25 Reps Left, 25 Right
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Jerk 4 Min / 2 mph / Goal 12 rpm
Swing 25 Reps Left, 25 Right
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*Select the appropriate kettlebell (can be one bell for all sets) Rest when needed, ideally only after the Swing set. This set is way more intense than it appears!
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K-7 12 Minute LongCycle
KB FUSION
LongCycle 12 minutes / 1 to 3 mph / 8 to 10 rpm
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Spiderman Push Ups 10 to 20 Reps
*You can adjust LC intensity with kettlebell kilogram, hand switches, and pace. One round only, rest as needed between sets.
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K-9 KBNY 300
KB FUSION
LongCycle Press 10 Reps Left, 10 Right (20)
Jerk 20 Reps Left, 20 Right (40)
Snatch 20 Reps Left, 20 Right (40)
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LongCycle Press 10 Reps Left, 10 Right (20)
Jerk 20 Reps Left, 20 Right (40)
Snatch 20 Reps Left, 20 Right (40)
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LongCycle Press 10 Reps Left, 10 Right (20)
Jerk 20 Reps Left, 20 Right (40)
Snatch 20 Reps Left, 20 Right (40)
*This set can be done with or without rest between exercises. If you rest between each move, select the appropriate level bell for that movment. If the set is to be done straight through, be sure to select a relatatively light bell. Time how long it takes you to complete all 300 reps. Work on reducing time to increase intensity.
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Right of Passage
KB FUSION
K-10 One Arm Jerk 10 Minutes, 5 mph, Goal 12 rpm
*This set is a right of passage for many aspiring lifters. Work light and slow at first, working your way up to a full 10 minute set. You can start with 4 minutes and 2 mph. With this workout there is no rest, as the kettlebell never hits the floor. Much can be learned from the fatigue and mental fortitude experienced that can only be accomplished by doing (not reading, watching). Finish up with a set of swings to open up the back.
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K-11 Firefighters Workout
KB FUSION
Push Press 4 to 8 Minutes / 1 to 4 mph / 10 to 12 rpm
Half Snatch 4 to 8 Minutes / 1 to 4 mph / 10 to 12 rpm
*Start this set at 4 minutes per exercise, 2 mph at 10 rpm (total 8 minute set). When you can do the entire 8 minutes at 12 rpm, bump it up to 6 minutes per exercise. Proceed in that fashion until you can do 8 mph exercise, 4 mph, at 12 rpm. At that point, increase weight and start the process again. There is no rest between sets.
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K-12 Fast and Furious
KB FUSION
Jerk 20 Reps Left / 20 Right
Jump Push Ups Goal 20 Reps
Snatch 20 Reps Left / 20 Right
Jump Pull Ups Goal 10 Reps
LongCycle 20 Reps Left / 20 Right
Medicine Ball Floor Slams Goal 20 Reps
Box Jumps Goal 20 Reps
*Select the appropriate kettlebell, medicine ball for each movement to control intensity, as well as box height (box jumps). If jump pushups are too intense, substitute with your appropriate level pushup. Rest as needed. >> BACK TO TOP




K-13 Jerk-n-Squat
KB FUSION
JERK 20 Reps Left, 20 Right
SQUAT 20
JERK 20 Reps Left, 20 Right
SQUAT 20
JERK 20 Reps Left, 20 Right
SQUAT 20
LONGCYCLE 10 Reps Left, 10 Right
*Follow the each Jerk set with a set of squats (any variation). Finish up with a LongCycle to help open up the posterior chain. Rest as needed. >> BACK TO TOP




K-14 So You Think You Can Snatch
KB FUSION
Snatch 3 mph
Snatch 2 mph
Snatch 1 mph
NO REST
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Medicine Ball Floor Slam 1 Minute
Plank 1 Minute
Bridge 30 Seconds
REPEAT
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*Be sure to select the appropriate kettlebell and medicine ball. >> BACK TO TOP




K-15 All In One
Jerk 4 min / 1 mph / 12 rpm
Snatch 4 min / 1 mph / 16 rpm
Jerk 4 min / 1 mph / 12 rpm
Snatch 4 min / 1 mph / 16 rpm
LongCycle 4 min / 1 mph / 10 rpm
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Yoga Squat: goal 10 to 20
Start in deep squat position, holding inside arches for support. Spine is extended, head looks up. Keep hold of arches as you straighten knees, raise tailbone, and drop head (relaxed position). Feel stretch in back of legs, drop back down to full squat, holding arches, looking up. Repeat.
Hindu Push Up: goal 10 to 20
Go from Mountain to Cobra in a slithering, graceful manner. Repeat *This is a 20 minute kettlebell set, followed by some ancient bodyweight exercises. Choose your bells wisely. >> BACK TO TOP




K-16 Calorie Crusher
LongCycle 4 min / 1 mph (light and fast)
Stationary Bike 5 min
1 MINUTE REST

LongCycle 4 min / 1 mph (heavy and slow)
Stationary Bike 5 min
1 MINUTE REST

LongCycle 4 min / 1 mph (light and fast)
Stationary Bike 5 min

1 MINUTE REST

LongCycle 4 min / 1 mph (heavy and slow)
Stationary Bike 5 min

Use different bells, and work at different paces for the light and heavy kettlebell sets. Substitute stationary bike with any cardio (IE: rowing machine, step machine, treadmill).

KETTLEBELL REP RANGES
KETTLEBELL EXERCISE / RPM*
SWING: Work at natural pace
CLEAN: 6 to 20 rpm
PRESS: 6 12 rpm
PUSH PRESS: 6 to 20 rpm
JERK: 6 to 20 rpm
LONGCYCLE: 4 to 12 rpm
HALF SNATCH: 6 to 18 rpm
SNATCH: 12 to 20 rpm
*RPM = reps per minute

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>>WARM UP VIDEO

Design your own High Intensity Workouts
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