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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

About the author

Joe Bonyai

Joe Bonyai is a strength and conditioning specialist and co-founder of Fastpitch Power. Joe operates Empower Athletic Development, a speed, strength and conditioning business for competitive athletes in Westchester, NY. Joe also authors a multi-sport training blog at www.Empower-ADE.com. Feel free to connect with Joe through Facebook at www.facebook.com/JJBonyai.

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