Kettlebell Workout Routines you can do with The 1-Arm Kettlebell Swing

Kettlebell Workout Routines you can do with The 1-Arm Kettlebell Swing

In my recent interview with Chris Lopez, I told him that starting out, all I did were swings and a few bodyweight movements. I had great weight loss results, even though I really had no clue how to put together a workout!

That’s how powerful the swing is.

What makes the swing so powerful? Well, the swing itself is a great movement that activates your hips and core region, and gets pretty much every part of your body working hard. However, you can multiply the results by over 10 times simply by doing the swing with a Kettlebell.


As Chris says, the Kettlebell is amazing because of its shape. Imagine a bowling ball with a flat bottom and a thick handle. That is what  a Kettlebell is. You are basically swinging a big chunk of iron.

To make a Kettlebell Swing even MORE effective, simply perform the movement with 1 arm. How do you go about transitioning from the 2-hand Kettlebell swing to the 1-arm Kettlebell swing?

This video will help:

Now, how do you put together a simple, yet intense Kettlebell routine to help jump -start your fat loss?

There are a few ways to do this:

The ONLY Swing Workout

Perform 25 swings. Rest 30-60 seconds, then perform 25 swings with the other hand. Rest 30-60 seconds, and repeat. Build up to 4 rounds, and then move onto a different workout.

Total Swings: 100 swings on each side

DECLINE of the swings!

Alternate between:

  • Decline Pushups 10-9-8-7-6-5-4-3-2-1
  • Kettelbell Swings 20-18-16-14-12-10-8-6-4-2

Total Swings: 110 swings on each side

Finish Line

4 rounds of:

  • 1-Arm Kettlebell Swings x 30 reps
  • Shuttle Sprints

Total Swings: 120 swings on each side

*Note: For the shuttle sprints, you choose your distance. I usually just run up and down my drive way

One thing I realized was that even though I lost weight, I did not possess all-around strength. I did not have a balanced physique. So, if you really want a balanced physique where your upper body is just as strong as your lower body, then you need a full-body Kettlebell program.

You can find lots of great programs like that in Chris Lopez’s Kettlebell Revolution. Click here for more information.