If you’ve never done 5×5 training before, you’re in for a treat. It’s an old-school strength method where you hit five sets of five reps per exercise. Simple, effective, and absolutely brutal (in the best way).
But here’s the cool part: we’re putting a kettlebell spin on it. Not only does this make it
more dynamic, but it also engages muscles you didn’t even know you had. Stabilizers, core, grip strength—kettlebells do it all. Plus, it’s way more fun than your typical barbell routine.
Here’s the workout so you can try it for yourself:
KB 5×5 Workout 1
PART 1:
- Do 5 reps of Exercise 1. Rest 60-120 seconds.
- Do 5 reps of Exercise 2. Rest 60-120
seconds.
- Repeat for 5 total rounds.
When you can complete all 5 sets of 5 reps, it’s time to level up. Adjust the tempo, shorten the rest, try a harder variation, or just go heavier.
- Single/Double KB Press (5 reps per side)
- Single/Double KB Swing (5 reps per side for single-arm swings / 5 total for double swings)
PART 2:
Same format as Part
1.
- Single/Double KB Row (5 reps per side; if weights are too light, bump up to 10-15 reps)
- Single/Double KB Squat
PART 3:
No rest between exercises. Rest 1 minute at the end of the circuit. Repeat for 3 rounds.
- Pushups – Max reps
- Prisoner Squats – 25 reps
- Reverse Lunges – 15 reps per side
This workout is killer. You’ll build serious strength, burn fat, and improve conditioning all in one session. And it’s flexible enough to scale for wherever you’re at in your training right now.
If this workout fires you up, you’re gonna LOVE the “Kettlebell Power Pack” Black Friday deal.
It’s the perfect chance to grab
three kettlebell plans for the price of one —plans specifically designed for people who want to gain strength and muscle with kettlebells. But don’t wait, because this deal is only available to folks who buy during this sale. Click here to grab it before it’s gone!
–Forest Vance, MS –
Owner, FVT Warrior Wellness — ForestVanceTraining.com – KettlebellBasics.net
