The 15/15 Kettlebell Workout

The 15/15 Kettlebell Workout involves coupling two exercises together and performing one of the exercises for a 15 second burst, followed by a 15 second rest before performing the second exercise for 15 seconds. This cycle is then continued for a pre-designated period of time, normally around 10 minutes.

Ideally you want to pair antagonistic exercises together. What this means is choosing exercises that work opposing movements and muscles. With this in mind you should look to pair a push and a pull exercise together in one set and a hip dominant movement with a quad dominant movement in another set

If you were to perform the above exercise pairings using the 15/15 Kettlebell Workout format for 10 minutes you would end up performing 10 sets of each exercise (with each set lasting for 15 secs).

The 15/15 Kettlebell Workout allows your muscles a good window to rest between each bout of exercise as you have a 15 second rest period followed by 15 seconds of work on the opposing muscles groups followed by another 15 seconds of rest. 45 seconds in total.

Obviously 45 seconds is not enough if you are using near maximal weights and training to failure within each 15 second burst. With this in mind choose your weight carefully when performing the 15/15 Kettlebell Workout, err on the side of caution and start light. It is better to finish the workout rather than burn out completely after a few cycles (you are not trying to train to failure, until maybe the very last few mini-cycles!!). Over time you can look to increase the weight you are able to use and successfully complete the 15/15 kettlebell workout with.

The 15/15 Kettlebell Workout is a great way to boost your strength, strength-endurance and enhance your metabolic conditioning. If fat-loss is one of your goals then again this will be a very effective program for you to try. I would recommend a 16kg for a male, shouldn't need to go any higher really but you always can, For a female i would say 10/12kg.  

Summary of the 15/15 Kettlebell Workout; Choose two opposing movements, Perform each movement for 15 seconds followed by 15 seconds rest, Move onto the next movement and repeat, Continue this cycle for a pre-designated period of time (recommend 10 minutes). It would be great if any readers could tell me how they get on with this workout.

Thanks for reading!

Lewis.