I use a couple of different KB workouts in my own routines the following is one for total body strength that I sometimes add in when I am in a heavy mood.
Use a 24kg Kettlebell, or any weight (I weigh 72kg and find the 24 kg KB is as high as I can safely lift) that is a challenge for yourself. I would do this workout twice per week with at least 48 hours rest in between, or you could just add it in to any programme to add variety.
1. KB single leg DL. – 5 reps
Plant right foor on floor, lift left foot up and hold KB in left hand. Hinge at the hips, engaging the glutes as you do so and, keeping length through the spine lower KB toward the floor making sure to keep a soft knee and then raise back up, driving the hips forward. You may touch left foot to floor for balance but the goal is to remain on one foot throughout the movement. repeat on other side
2. Single arm row – 5 reps
Standing in a split stance, left foor forward, right foot back and KB in right hand, keeping spine as close to neutral as possible (engage core) perform a single arm row making sure to squeeze at the top and lower under control, no jerky movements. repeat on other side.
3. KB Clean and press w/ deep squat – 5 reps
Hold kettlebell in right hand start with a shoulder width stance and KB on floor in front of you. Swing back and up into clean, lower into a deep squat and explode up into an overhead press, hold for a second and then lower KB back down using the reverse clean technique. Repeat on other side.
4. KB swing – 15 reps
Holding the KB in both hands perform the KB swing, making sure to keep the spine neutral and that you are driving the movement with your hips to generate momentum. Ensure that the KB does not swing higher than the shoulders because we do not want to shift the emphasis away from the core muscles and onto the upper back and shoulders. So, hips back as the KB swings between the legs and hips forward (pop) as the KB swings up.
You can build this circuit up starting at one set and then adding another set each week until you are performing 5 sets of each exercise with a 2 minute active recovery between. By active recovery I mean just simply, standing and swinging arms, jogging on the spot or just walking around the house/gym. but do not stop dead or sit down, keep yourself moving and keep that circulation going, do NOT let your heart rate drop too low between sets.
Troy Martin (REPs Level 3 Personal Trainer and Nutrition Adviser)