Keep a Kettlebell by your Desk: The Four Alarm Kettlebell Program
When do you train Anyone who trains consistently has an answer to this question. The people who build sustainable health and fitness are not the ones who jump into exercise classes on casual evenings and comfortable long weekends. These people have a plan. Ask them when they train and they will tell you:
When do you train Anyone who trains consistently has an answer to this question. The people who build sustainable health and fitness are not the ones who jump into exercise classes on casual evenings and comfortable long weekends. These people have a plan. Ask them when they train and they will tell you:
- "The first thing in the morning before the family is up."
- "On my way to work. I shower and get ready for work in the gym."
- "On my lunch break."
- "Right after work, before I come home."
Those who have difficulty exercising regularly will usually cite the reason that they are too busy. It is obvious. Even if you do a very efficient HIIT routine of 30 minutes or less, the time it takes to prepare for going to the gym, driving to the gym, locking your valuables in, and having small talk will typically increase well over an hour . But you can work out much more efficiently if you quit the gym and break your workout up into a few short chunks throughout the day. We are human after all. Like all animals, we are made to move more than once a day.
I've advocated this approach in my five alarms and four alarms workout articles, but these plans both assume that the exercises must be device-free if you want to fit them fluently into the opening of your day. Bodyweight exercises are great, but the options get even more fun and varied once you master the kettlebell. This simple tool offers unprecedented effectiveness. Keeping a kettlebell next to your desk can hugely help you achieve all fitness goals. In fact, spreading your workout out over a few quick kettlebell-centered blocks can be an even more effective training method than the standard all-at-once approach
As I argued in Learn the Kettlebell to Unlock Freedom, the kettlebell is the most effective, efficient, and portable tool in the fitness arena. It tightens, promotes endurance, improves mobility and builds functional strength and strength. Its unique design brings a strong training effect and enables the fun of continuously improving skills. Of course, it's still a great tool for those simple, easy meat and potato exercises.
Make your plan
Once you've mastered the kettlebell (I recommend my full kettlebell program) all that's left to do is figure out:
Which three or four times of the day work best?
- The first thing in the morning, before lunch, before going home
- Just find a fourth time or settle down three times
- Set phone alarms or other predictable cues to trigger the exercise. Consistent action is based on habit and the science of increasing willpower. You can find more help on this in my free e-book The Essential Guide to Self-Mastery.
How do you plan to store your kettlebell at work?
- Under your desk
- In the car?
In which work clothes is it easiest to train?
- For your gender, find work clothes that you can exercise in. There are innumerable options for women. Men, it gets better too. Thank god for stretchy golf pants.
How can you reduce the confidence that comes with being the weirdo who works out?
- You can close the blinds if you have an office. You could step outside or identify an infrequently used room. Or you just might not care. You are great after all.
What kettlebell workouts can you do and how will you structure your plan?
- There are tons of options. Once you've mastered the basics, try combining the following six- to ten-minute blocks.
Options for kettlebell practice block 1
Each block should start with this very quick kettlebell warm up:
- 5 per side kettlebell halos
- Kettlebell Squat Pry series
- 3 per side 1-leg kettlebell RDL
- 5 pushups
This block is ideally done first thing in the morning. Since this is before getting dressed for work, it gives you a chance to get a little dirtier. I recommend taking this opportunity to do Turkish Get Up (TGU), the king of all exercises.
Options include:
- Set a timer for six to eight minutes and continuously switch between the right and left TGU
- 3 rounds of 1 right hand and 1 left hand TGU with 10 kettlebell rows per side
Kettlebell exercise block 2, 3 and 4 options
Option 1
3 rounds:
- 5 per side kettlebell 1-leg RDL rows
- 3 per side Kettlebell Snatch or Kettlebell Strict Press
Option 2
- Six to eight minute kettlebell swing intervals with two hands. Start with 30 seconds of work and 30 seconds of rest, and work towards less rest.
Option 3
- Six to ten minutes of constant carrying of suitcases.
It is well documented that outdoor breaks increase energy and work productivity. Go outside and do this one-armed farmer walk twist. Just grab your shoulder down and back and grab the bell tightly. Walk. When your grip comes off, switch hands. Keep doing this until you run out of time.
Option 4
- Six to ten minutes of one-armed kettlebell vibrations – 10 left, pause, 10 right, pause, repeat until time has passed.
Option 5: the glove
- 15 per side 1-arm kettlebell clean, reverse lung, press (alternate hands after repeating all three exercises.)
- 20-30 double-handed rowing
Option 6
Five to ten minutes of AMRAP:
- 10 kettlebell goblet squats
- 5 pushups
Option 7
Tabata with two exercises:
- Choose any two kettlebell exercises to switch between and do eight rounds of 20 seconds of work / 10 seconds of rest.
Kettlebell fitness is good for you
There are plenty of other options, but these practice blocks should be more than enough to get you started. Any day that has three or four of these options included would be an extremely active, healthy day. That's the benefit of learning the kettlebell – the most portable and powerful tool in the fitness field. It is a skill that provides a lifetime of fun in fitness.
