• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • Collected Workouts
    • Kettlebell and Calisthenics Workouts
    • Kettlebell Workouts
    • Calisthenics Only Workouts
    • Challenge Workout
    • Outdoor Workout
    • Travel Workout
  • Ask GiryaGirl!
  • Recipes by Category
    • Beverages
    • Breakfast
    • Desserts
    • Low Carb
    • Lunch
    • Main Dish
    • Meat
    • One Dish Meal
    • Prepared Ingredients
    • Salads
    • Side Dishes
    • Snacks
    • Soups & Stews
    • Vegetables
  • Product Reviews
    • Chocolate
    • Clothing
    • Cookbooks
    • Exercise Equipment
    • Fitness and Strength Books
    • Food Items (Ingredients)
    • Kitchen Equipment
    • Personal Care
    • Snacks
    • Supplements and Protein
    • Videos and DVDs
  • Workshops
    • Workshop Experiences
    • Certification Workshops
      • Hardstyle Kettlebell Certification (Entry Level)
      • RKC Kettlebell Certifications
      • RKC Level II
      • Progressive Calisthenics Certification
  • Shop
    • eBooks
    • Exercise Equipment
      • Kettlebells – SHIPPING IMMEDIATELY
  • Cart

GiryaGirl.com

Kettlebell Fitness, Calisthenics, Food and More

  • Blog
  • Videos
  • Podcast
  • What I’m Reading
  • More
    • About
    • Contact
    • Privacy Policy
Home / Workout / Kettlebell and Calisthenics Workout / The Wanderer… Kettlebell and Bodyweight Workout

The Wanderer… Kettlebell and Bodyweight Workout

May 20, 2012 By Adrienne Leave a Comment

It’s no secret that I’m nuts about the Convict Conditioning series of books and DVDs from Dragon Door – and of course totally hooked on kettlebell training too.   Here’s an example of a fairly (you can adjust the difficulty to meet your own needs) advanced workout that involves a great deal of variety.   The real fun is derived from it’s variability – it can adapt to whatever step you’re working on with your bodyweight exercises.

Of course, always warm up with some joint mobility exercises and a few kettlebell swings.

This workout was originally designed for a moderate kettlebell and rather heavy kettlebell.  Choose wisely when considering what that means for you.

Part 1:

Three Rounds Of:

  • 1 hand kettlebell swings 10/side
  • Bodyweight pistols 5/side (OR where you are with your work towards the pistol.  Also, take the necessary time to do them correctly, it’s not a race.)
  • 10 Pushups (From the feet, knees, etc)

Something I didn’t tell you is that we carried the moderate weight kettlebells to a nearby park and back for this part, so that some of the participants could use the benches for box-pistols.  If you aren’t wandering around in search of “found” gym equipment, consider some farmers walks at the beginning.

Part 2:

Handstand and bridge practice 2-4 rounds of:

  • Practice handstand holds (with wall, without wall, crow stand, etc) 5
  • Practice bridges (shoulder, partial, full, wherever you are) 5

Then we performed a few of our favorite pump stretches and walked back to where the heavy kettlebells are – and finished up with:

5 sets of:

  • 10 Heavy 2 hand kettlebell swings (I used the 48kg Beast for fun!)
  • 5 kettlebell Deadlifts (focusing on form, and using as a weird form of active rest)

We finished up with a few practice mace swings for fun, and of course our favorite joint mobility.

 

Filed Under: Kettlebell and Calisthenics Workout, Workout Tagged With: Bodyweight Exercise, bridges, Convict Conditioning, handstands, kettlebell, kettlebell workout, Outdoor Workout, Workout

Did you enjoy this post? :)

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

This site uses affiliate links to support itself at no additional cost to you. We link to products we love from companies we support.

Feeling Lucky?

Random Workout!

Click & Grow!

Garden Easily At home Indoors with Click & Grow smart gardens!
Save 10% on Smart Garden 9 and most items with code GiryaGirl10

What I’m Reading

Updated March 30th:

(Including but not limited to…)

1. The Daily Laws: 366 Meditations Robert Greene
2. Innovation Handbook: Tactics for Disruptive Thinking Jeremy Gutsche
3. Zen and the Art of Motorcycle Maintenance Robert M. Pirsig

(Audible Listening Need an Audible Account? Here’s a free 1 month trial!)
How to Think Like a Roman Emperor: The Stoic Philosophy of Marcus Aurelius Donald Robertson

Recent Comments

  • BestDogForFamilies|PetAllergyFriendly|FluffyHypoallergenicPups|DogLoverLife|PerfectCanineCompanions|TopRatedDogBreeds|NoFurNoWorries|HealthyPetChoices| on Woah it’s been a while! Outsourcing, NYC, Al Kavadlo, Equinox, RKC Love and MORE!
  • Consuelo on Are You Ready to Go Heavy? The Art of Heavy Kettlebell Swings with VIDEO!
  • MaxVabe on Workout Logic: ChatGPT and AI Kettlebell Experiments (and some workouts to do)
  • Adrienne on How to Cook One Pound of Lentils in an Instant Pot
  • GG Randall on How to Cook One Pound of Lentils in an Instant Pot

Get Kettlebells

Dragon Door Kettlebells are the best!

Footer

Search

Connect with us…

  • Email
  • Facebook
  • Instagram
  • Twitter
  • YouTube
🌮
RKC Authentic Kettlebells
There's no substitute for the best kettlebells...
Find Your Influence
RKC: How to Become a Top Kettlebell Trainer—Using The World’s #1 Tool to Boost Your Explosive Power, Build Your Functional Strength, Enhance Your Endurance and Refine Your Movement Skills
WP Engine RULES!
Dragon Door's one-day, entry-level kettlebell instructor certification workshop
Progressive Calisthenics Instructor Certification Workshop - Based on the teachings of Convict Conditioning Founder, Paul Wade Follow me on Blogarama

Copyright © 2025GiryaGirl.com Modus Praxis LLC