Sometimes, the most effective workouts are the simplest ones. Hyrox mixed-doubles age-group champion Sally Morgan proves this with her 250-rep kettlebell workout, a routine designed to build full-body strength and endurance. Morgan’s approach relies on high-volume, moderate-weight exercises, using just one kettlebell to target multiple muscle groups. “Simple moves. Serious volume. Power, endurance, and strength, all in one,” says Morgan.
Here’s the 250-rep kettlebell workout:
1. Squat
Hold a kettlebell by the horns in front of your chest, with your feet slightly wider than shoulder-width apart and toes turned out.
Push your weight into your heels, bend your knees, and lower your body as if sitting in a chair. Engage your core and avoid rounding your shoulders.
Lower until your thighs are parallel to the ground, pause briefly, then drive through your heels to return to standing.
2. Russian Swing
Stand with your feet slightly wider than hip-width apart, holding the kettlebell with both hands, arms straight.
With a flat back and slight knee bend, hinge at your hips and swing the kettlebell back between your legs.
Using the momentum, stand up and swing the kettlebell to shoulder height.
Thrust your hips forward and engage your glutes and core. At the top of the swing, your knees should be straight, and your glutes contracted.
Allow the kettlebell to swing back through your legs as you hinge at the hips again.
3. Sumo Squat
Hold a kettlebell with both hands at arm’s length in front of your pelvis. Set your feet wider than shoulder-width apart with toes turned slightly outward.
Lower your body by pushing your hips back and bending your knees as deep as you can.
Pause at the bottom, then push through your heels to return to standing.
4. Clean
Stand with your feet hip-width apart, the kettlebell positioned between your feet. Grab the kettlebell with an overhand grip and hinge at your hips and knees.
Pull the kettlebell up your body, keeping your elbows high, like an upright row.
When the kettlebell reaches chest level, release it briefly before catching it by the horns in front of your chest, elbows pointing down.
5. American Swing
Stand with feet hip-width apart, holding the kettlebell in front of you, arms extended so it rests on your pelvis.
With a slight bend in your knees, push your hips back and swing the kettlebell between your legs.
Once the kettlebell swings behind you, forcefully contract your glutes and thrust your hips forward to propel the kettlebell overhead.
Focus on using your hips to lift the weight, not your arms. At the top, engage your core, glutes, and quads.
Allow the kettlebell to swing back down and repeat the movement.
This workout, composed of five key movements, effectively targets strength, endurance, and power through simple but intense kettlebell exercises.
