ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Kettlebell Dumbbell Relay Workout for Strength and Endurance

Updated on April 12, 2014

A muscle building endurance workout

Get out of the gym! Unless you've got a big open warehouse with wall to wall mats and no rules, there is nothing like getting out of the building to work out! Here is a great workout to get your heart rate elevated and challenge your slow & fast twitch muscle fibers.

You will need:

Kettlebells; dumbbells; rocks; or any combination of these. You will need enough to complete 3 or 4 rounds.

Each round consists of 3 laps, minimum 3 rounds. You will start with the lightest weight, and get heavier each lap.

Place all the dumbbells, kettlebells, or rocks at one end of a field or one end of your backyard. You will want about 30 yards to work with to perform the laps. Laps consist of moving to the end of the distance with the weight, dropping it, and sprinting back.

*Each lap should have at least three progressively heavier sets of dumbbells, kettlebells, or both. Add extra weights if your conditioning is up to it.

Round 1:
Pick up dumbbells or kettlebells in each hand, and clean to shoulders, walk quickly to the end of the lap, dump and sprint back. Keep going until all the weight is moved to the other end. Round 1 done. 30 seconds rest. ***If you are using the lighter rounds to warm up, add an extra lap at the beginning.

Round 2:
Pick up weight in each hand and lock your arms overhead, keeping shoulder muscles active. Walk quickly to the end, set the weights down, and sprint back. Round 2 is finished when all the weight is moved to the opposite end (where round 1 started.)

Round 3:
Lock weight out overhead in both hands again. Keep a tight groin and midsection, and active shoulder muscles. Perform arms overhead lunges to the end of the course. Sprint back after leaving weights.
When all the weight is moved, it's time to take it back.
Clean weights overhead if you can, or rack on shoulders, and walk with strong, quick steps to the beginning of the course. Start with heaviest weight and move down.

Make sure that the third lap of each exercise round has a weight that is challenging to keep up. If nothing that heavy is available, add extra laps or rounds. Rest as little as possible between rounds, about 30 seconds, and try to get the best time. Challenge each other if you're doing this workout with a partner.


Any weight will do

Got Rocks? Got Blocks?

Partner Relay

Here is another challenging kettlebell workout routine you can do with two people. For this workout we will take three traditional kettlebell exercises and combine them with some strongman training.

While partner #1 is doing one half of the workout, partner #2 is doing the other. #1 keeps going until #2 is finished, then they switch. For added incentive, if someone fails to keep up, they have to do a penalty round after the workout. For every failed round, add 30 seconds of overhead lockouts with two kettle bells.

So, #1 does these three exercises, one per round, for a total of three rounds. (If more rounds are done, just do a different kettlebell exercise or repeat the first three.)

Round 1: Kettle bell swings. (One or two handed.)

Round 2: Kettlebell snatch. (One hand.)

Round 3: Kettlebell clean and press (two hands.)

While this is going on, #2 does:

Round 1: Kettle bell farmers walk. (Dumbbells if necessary.) For three laps, as described in the first relay workout. Adjust the distance as necessary; it should be challenging.

Round 2: Lunge Walk, no weight. (Walking lunges for three laps, or adjusted distance.)

Round 3. Bear Crawl, 3 laps or adjusted distance.

For this workout, don't rest between rounds. Go for the fastest time possible!


Kettlebells, kettlebells everywhere

Comments

    0 of 8192 characters used
    Post Comment

    • MosLadder profile imageAUTHOR

      Chris Montgomery 

      6 years ago from Irvine, CA

      Definitely a good workout! Hope it gets you in shape for an upcoming adventure. Thanks for stopping by. Cheers.

    • Outbound Dan profile image

      Dan Human 

      6 years ago from Niagara Falls, NY

      Looks like a great workout: I'll try it with my kettle bell.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)