Can you build muscle with kettlebells?

Another home workout guide to add to your toolbox: Kettlebell edition! We all know it can be hard to squeeze in time to get to the gym and sometimes it can be financially challenging to build a home gym. For these workouts, all you need is a kettlebell and about 30 minutes.

 

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Welcome to another block of the home workout series created for busy Army Mamas that are struggling with either time, money, or motivation on workouts to prepare for the Army Combat Fitness Test.

 

This list of workouts is perfect for the minimalist approach to ACFT prep or if you’re going TDY and your hotel gym has the bare minimum.

 

If you don’t have access to kettlebells, you can easily substitute dumbbells for these workouts. For DIYers out there, there are cost effective ways to make your own kettlebell that you can easily find on YouTube. This kettlebell DIY video on YouTube is probably the easiest tutorial to follow that I’ve found if you’re on a budget.

 

If you’re not too much of a DIYer, here’s the best price for a kettlebell that I’ve found on Amazon. It has great ratings and you really can’t beat the price considering everyone began price gouging weights during the pandemic. 

 

Also included is a free kettlebell workout guide that you can gladly scroll to the opt-in form if you’d rather cut to the chase! It should pop up within a few seconds of being on this screen. After you fill out the form, you’ll be taken to a confirmation screen and be an email to confirm your subscription. Please be patient, it takes about a minute for the final email to slide into your inbox (at least it did for me when I tested it out).

 

Without further ado, let’s get into my top picks (in no particular order) for follow along kettlebell workouts.

 

#1. Tom Peto Training

 

This follow along kettlebell workout video includes a warm up. It features exercises like the kettlebell swing, sit-ups, kettlebell halos, single leg RDLs, overhead press, etc. All of which work the full body.

 

#2. Alex Crockford

 

Alex Crockford’s kettlebell follow along includes a warm up and cool down all under 30 minutes! This workout features similar exercises to Tom Peto’s video in a more compact package.

 

While you’re doing the exercises, Alex Crockford gives you a play-by-play on how your form should be. I like this style of fitness instruction, because strength training requires good form or else you could end up with an injury.

 

#3. Calvin Cervoni Fitness

 

Calvin Cervoni Fitness has a few kettlebell follow along videos that I really like when I only have access to limited equipment. This particular video incorporates a lot of the movements your body would be doing during the ACFT.

 

Here’s a list of the exercises you’ll be doing in this video:

-GOBLET SQUAT–increases core and lower body strength

-SINGLE ARM SWINGS–static power/form needed for SPT

-PASS AROUNDS–increases core and grip strength

-STATIC LUNGE TO PRESS–increases lower body and upper body strength for MDL and HRP

-PLANK TAPS–great for core strength for plank event, leg tuck, and HRP

-WEIGHTED TO BODYWEIGHT SQUAT JUMPS–static power needed for SPT

-HALF TO FULL SWINGS–static power/form needed for SPT

-DEADLIFT TO JUMP–static power needed for SPT

-KB JUMP OVERS–add a pushup to each jump to increase the difficulty (especially for no jump profiles)

-CURL TO SQUAT–upper body and lower body strength

 

#4. Juice & Toya

 

Juice & Toya have a lot of great workouts on their YouTube channel. Their videos are made even better because they have built in modifications.

 

For this video, if you have access to two kettlebells then you can follow along with Juice, but if you only have one then follow along with Toya.

 

I highly recommend choosing a higher weight than you think you need. Oftentimes we underestimate our own strength and choose a lighter weight. As a result, our strength doesn’t exactly increase. So try it out!

 

#5. Heather Robertson

 

This full body kettlebell workout video by Heather Robertson is guaranteed to make your muscles burn, so ensure you do a proper cool down to prevent any soreness the next day.

 

The exercises in this video are:

Swing and Switch–increase strength for SPT

Press Combo–increase strength for HRP

Plank pull throughs–increase core strength for plank, leg tuck, and HRP

Lunge and press (ES)–increase lower body strength for MDL and SDC

Toe Taps–great conditioning for SDC and 2 mile run

Deadlift squat combo–increase lower body strength for MDL and SDC

V Sit Twist–increase core strength for plank, leg tuck, and HRP

American Swing–increase strength for SPT

In and Out Hops–increase strength for MDL and SDC (WARNING! This one will have your quads BURNING!)

 

#6. Madfit

 

Madfit offers simple and quick workouts on her YouTube channel and I’m here for it. As a busy Army Mama, it can be hard to find time to work out. Her workouts are also great if you really don’t have the motivation to do anything fancy.

 

Training for the ACFT doesn’t require intricate training plans and quite frankly the same functional movements are really all that is required to be successful on the ACFT.

 

You’ll notice that there are a lot of compound movements in this workout. The reason behind this is because it is such a short session, that Madfit wanted the workout to be as effective as a longer session.

 

This kettlebell workout is 2 rounds of these 5 exercises:

Pass through Squat Press Combo

Bicep Curl to Burpee Mountain Climber Combo

Deadlift to Backrow Combo

Side Lunge

Chest Press to Leg Tuck Combo

 

#7. fitness_kaykay

 

This kettlebell workout by fitness_kaykay is a no repeat workout that features modifications with a mixture of kettlebell and bodyweight exercises. This is a legit full body workout that will hit all of your muscles, even the ones you didn’t know that you had!

 

Some of the exercises includes the following:

 

High plank hold

Squat twisted knee drive (ES)

Alternating twisted diamond lunge

Single swing to overhead lunge

Bear side walk

Low squat side step

Pushup alternating foot tap

 

And there are many more. It really does give you a good feel on different exercises you could incorporate into your workout routine.

 

#8. DANIELPT FITNESS

 

This workout by DANIELPT FITNESS has some advanced moves that are even a little difficult for me to perform due to my own pre-existing injuries. However, it’s nothing a little exercise swap can’t fix.

 

For example, I can’t really do a lot of jumping or movements that require my toe to bend (I had a partial joint replacement that did not return my range of motion to normal). So for this workout, he does these moving planks/push-ups that agitate my foot. Instead of doing the moving portion of the exercise, I just focus on the plank/push-up part.

 

If you have a pre-existing injury, talk with your PCM or physical therapist about exercises that are safe and effective for you to do.

 

#9. Caroline Girvan

 

Caroline Girvan always delivers great workouts that are sure to leave you shaking.

 

This particular workout gives off the muscle failure vibe. Although I’m not a fan of muscle failure workouts, I do think this one by Caroline Girvan could be beneficial for training for the SDC.

 

In between each set, you have to complete 30 seconds of alternating kettlebell swings and since the SDC is an anaerobic event, this could be a great conditioning aspect for that event that requires short bursts of energy.

 

The exercises featured in this video are:

GOBLET SQUAT

SUMO SQUAT W/PULSE

UNEVEN LUNGE (ES)

STAGGERED ROMANIAN DEADLIFT (ES)

ROMANIAN DEADLIFT STATIC CURTSEY LUNGES (ES)

PASS UNDERS

LATERAL LUNGE

BENT OVER ROW (ES)

OVERHEAD PRESS SINGLE ARM CHEST PRESS (ES)

TRICEP DIAMOND PRESS

SQUAT TO PRESS

SWING TO SQUAT TO SWING

 

#10. Penny Barnshaw- Garage Fitness Girl

 

Penny Barnshaw looks like the type of woman that can lift logs and throw them clear over her own head–and I’m all about it!

 

This kettlebell workout includes the warmup and cooldown all in under 30 minutes! The exercises you’ll see in this video are:

Complete each exercise 3 x through for the following sets Set 1: 45/15 Set 2: 30/10 Set 3: 20/15

Push-up to Alt KB Tap

KB Alt Arm Row

Deadlift Clean to Press

KB Alt Arm Hike Swing

KB Goodmorning to Squat

KB Alt Deadlift

KB Burpee to Alt Arm High Pull

KB Russian Swing

KB Pull-through

KB Bent Knee situps

KB Leg Lowers

 

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I hope you found this list of kettlebell workout videos helpful for your preparation for the Army Combat Fitness Test.

 

I know it continues to be a challenge for a lot of Soldiers, especially us Army Mamas to find time to train for the ACFT. Unfortunately, we all aren’t in the same financial situation to afford personal trainers, commute to a gym with excess equipment, or even afford a gym membership where we live.

 

That is why I created this workout series as a resource for Soldiers looking to improve their physical fitness in spite of all the obstacles placed before us.

 

Even if you already have a set workout plan, sharing this free workout guide could help someone who is struggling to find time, motivation, or the financial stability to improve themselves.

 

In my free full body kettlebell workout guide, I’ve included 2 cardio event days to make it a true fully encompassing ACFT prep plan. Tailor the strength training days to your schedule, because I KNOW we are all busy.

 

To grab my free kettlebell workout plan, fill out the opt-in form and it’ll shoot it on over to your inbox! If you have any questions, requests, or concerns then please feel free to reach out through email at kirstie@memoirsofanarmymama.com or DM on Instagram @memoirsofanarmymama.