Kettlebell Workout + Fartlek Run

Do | March 22, 2019

Kettlebell Workout + Fartlek Run

by Carl Gillert

Strength training is for everyone! We partnered with California athlete, coach and blogger Bethany Davis (Be Fit Davis) to create this HIIT ("High Intensity Interval Training") kettlebell workout.

Kettlebell exercises are great if you are looking to lose weight, increase overall strength, speed and endurance. These exercises can be done anywhere with just your favorite Vast Terrain active outfit and a kettlebell of the appropriate weight. The movements can be modified for all fitness levels, ages and experience.

Try these 5 kettlebell movements to increase upper body, lower body and core strength, while elevating your heart for a complete full body workout. End with an optional 50-minute Fartlek workout to increase cardio endurance.

Follow the recommended number of reps for each exercise before moving onto the next. Complete a total of 4 rounds before moving onto the run.

Sumo Deadlift High Pull – 12 reps

Kettlebell Swing – 25 reps

Lateral Lunge – 10 reps (each side)

Squat + Bicep Curl – 12 reps

Leg Raise – 15 reps

End with an optional 50-minute cardio run. Fartlek means “speed play” in Swedish and is a very simple form of a long distance run defined by periods of fast running intermixed with periods of slower running.

  • 10-minute easy pace (warm up)
  • 3-minute hard pace
  • 3-minute easy pace
  • 4-minute hard pace
  • 2-minute easy pace
  • 5-minute hard pace
  • 1-minute easy pace
  • 4-minute hard pace
  • 2-minute easy pace
  • 2-minute hard pace
  • 1-minute easy pace
  • 1-minute hard pace (full sprint)
  • 1-minute easy pace
  • 10-minute easy pace (cool down)