I discovered this kettlebell workout from carrotsncake.com on Pinterest which they call the Kettlebell Pyramid. It is simple in design and only uses 3 kettlebell exercises. The challenging part is the increasing amount of reps of two of these exercises as you progress to the mid-point of the workout.
The Kettlebell Pyramid Workout
Reading over the instructions for this workout, it’s clear why it is named as such. The number of reps for the kettlebell swing exercises all remains the same. I equate this similar to steps on a pyramid that serves as a baseline. While not quite a rest period, the 10 swings do offer a small reprieve from the more difficult push-ups and sit-ups.
As you progress further into the workout, you should start to feel the difficulty level increase. What seemed like a breeze at the beginning with 5 push-ups and sit-ups, quickly becomes a test of endurance as you reach the peak of the pyramid at 20 reps a piece for each of those exercises.
Once you work your way back down in the number of reps, it does get slightly easier. However, at this point your muscles are tired. It’s not like biking up a hill and then coasting downhill for an easy descent. Rather, you will continue to push through until the finish line.
Using the Kettlebell For More Than Just the Swings
I assume that the author of this workout is suggesting that you perform normal sit-ups. That’s perfectly fine, but why not challenge yourself a little more by performing a kettlebell sit-up? The video below shows an example of just that.
If you really want to go all out you could even use the kettlebell during the push-up portions of the workout too. A staggered kettlebell push-up involves keeping one hand on the floor and the other on the round part of the kettlebell. Then simply perform a push-up for an increased challenge. If you decide to do this, alternate which hand is on the bell the next time you do a set of push-ups.
Complement the Kettlebell Pyramid Workout With Other Exercises
It’ll probably take you around 10 minutes to go through the entire routine of the Kettlebell Pyramid. This is fine if you’re just looking to get a quick session in. Personally, I always like to do at least 20 minutes a day for kettlebell exercises. I’m so attached to that study that says that you can burn 400 calories in 20 minutes with kettlebells that it serves as a timed goal.
To keep things random, use the last 10 minutes to do a variety of different kettlebell exercises from a selection of Stack 52 Kettlebell Exercise Cards. I won’t lie, there is a chance you’ll draw more push-ups, sit-ups, or swings. However, getting those cards just furthers my determination for really challenging myself during these workouts!