Kettlebell Conditioning Workouts for Softball
In this week’s video, I show you two awesome at-home workouts using the kettlebell. I demonstrate 8 exercises, a beginner routine of 4 exercises and a more advanced routine of 4 exercises. Below, I show you how to design and progress your kettlebell conditioning workouts.
Beginner Routine Exercises
Kettlebell Deadlift
Push Up Lowering
Bodyweight Reverse Lunge to Balance
Kettlebell Row w/Towel
Week 1 Workout (2-3x w/day of rest in between)
Kettlebell Deadlift :30on/:30rest x6
Rest 3 Minutes
Push Up Lowering :30on/:30rest x6
Rest 3 Minutes
Body Weight Reverse Lunge :30on/:30rest x8 (Alternate legs during the :30)
Rest 3 Minutes
Kettlebell Row :30on/:30rest x8
Week 2 Workout (2-3x w/day of rest in between)
Kettlebell Deadlift/Push Up Lowering :30on/:30off x6each (alternate exercises)
Rest 5 Minutes
Bodyweight Reverse Lunge/Kettlebell Row :30on/:30off x6each (alternate exercises)
Week 3 Workout (2-3x w/day of rest in between)
Kettlebell Deadlift/Push Up Lowering :30on/:30off x8each (alternate exercises)
Rest 5 Minutes
Bodyweight Reverse Lunge/Kettlebell Row :30on/:30off x8each (alternate exercises)
Week 4 Workout (2-3x w/day of rest in between)
Kettlebell Deadlift/Push Up Lowering :30on/:30off x10each (alternate exercises)
Rest 5 Minutes
Bodyweight Reverse Lunge/Kettlebell Row :30on/:30off x10each (alternate exercises)
Advanced Routine Exercises
Kettlebell Squat
Push Up Lowering to a Stop/Push up
Kettlebell Reverse Lunge
1 Arm Kettlebell Row
Week 5 (2-3x w/day of rest in between)
Kettlebell Squat :30on/:30off x6
Rest 2 minutes
Push Up Lowering to a Stop :30on/:30off x6
Rest 2 Minutes
Kettlebell Reverse Lunge :30on/:30off x6 (Alternate Legs during :30, switch arms every set)
Rest 2 minutes
1 Arm Kettlebell Row :30on/:30off x6each arm (:30right/:30rest/:30left/:30rest etc)
Week 6 (2-3x w/day of rest in between)
Kettlebell Squat/Push Up Lowering to a Stop :30on/:30off x6each
Rest 5 Minutes
Kettlebell Reverse Lunge/1 Arm Kettlebell Row :30on/:30off x6each
Week 7 (2-3x w/day of rest in between)
Kettlebell Squat/Push Up Lowering to a Stop :30on/:30off x8each
Rest 5 Minutes
Kettlebell Reverse Lunge/1 Arm Kettlebell Row :30on/:30off x8each
Week 8 (2-3x w/day of rest in between)
Kettlebell Squat/Push Up Lowering to a Stop :30on/:30off x10each
Rest 5 Minutes
Kettlebell Reverse Lunge/1 Arm Kettlebell Row :30on/:30off x10each
Week 9 (2-3x w/day of rest in between)
Kettlebell Deadlift/Push Up Lowering to Stop/Bodyweight Reverse Lunge (alternate legs)/1 Arm Kettlebell Row
:30on/:30 off 8 rounds
Week 10 (2-3x w/day of rest in between)
Kettlebell Deadlift/Push Up Lowering to Stop/Bodyweight Reverse Lunge (alternate legs)/1 Arm Kettlebell Row
:30on/:30 off 10 rounds
Week 11 (2-3x w/day of rest in between)
Kettlebell Squat/Push Up Lowering to Stop/1KB Reverse Lunge (:30 per arm!)/1 Arm Kettlebell Row
:30on/:30 off 8 rounds
Week 12 (2-3x w/day of rest in between)
Kettlebell Squat/Push Up Lowering to Stop/1KB Reverse Lunge (:30 per arm!)/1 Arm Kettlebell Row
:30on/:30 off 10 rounds