{"id":115511,"date":"2026-04-20T05:00:00","date_gmt":"2026-04-20T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115511"},"modified":"2026-04-21T12:40:17","modified_gmt":"2026-04-21T10:40:17","slug":"30-min-kettlebell-pyramiden-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/de\/blog\/move\/30-min-kettlebell-pyramiden-workout\/","title":{"rendered":"Workout der Woche: 30 Min. Kettlebell-Pyramiden-Workout"},"content":{"rendered":"\n<p><strong>ALLE FITNESSLEVEL&nbsp;<\/strong>\/&nbsp;Kettlebell-Pyramiden-Workout&nbsp;\/ 30&nbsp;Minuten&nbsp;<\/p>\n\n\n\n<p><strong>Ausr\u00fcstung<\/strong>:&nbsp;Kettlebells&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Es gibt einen guten Grund, warum Pyramiden nach all den Jahren noch immer stehen: Sie wurden so gebaut, dass sie stark, stabil und widerstandsf\u00e4hig sind.&nbsp;<\/strong>Sie sind mehr als nur beeindruckende Bauwerke \u2013 sie zeigen, was ein solides Fundament dauerhaft tragen kann.<strong>&nbsp;Und genau auf diesem Prinzip sollte auch dein Training basieren.<\/strong>&nbsp;<\/p>\n\n\n\n<p>Um dir dabei zu helfen, ein solides Fundament zu legen, haben wir dieses&nbsp;<strong>Kettlebell-Pyramiden-Workout<\/strong>&nbsp;f\u00fcr dich. Es besteht aus&nbsp;<strong>4 \u00dcbungen<\/strong>, die \u00fcber&nbsp;<strong>11 Runden<\/strong>&nbsp;mit folgendem Wiederholungsschema durchgef\u00fchrt werden:&nbsp;<strong>5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5<\/strong>. Es gibt&nbsp;<strong>keine Pause zwischen den \u00dcbungen oder Runden<\/strong>. Insgesamt dauert dieses Training&nbsp;<strong>30 Minuten.<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Kettlebell&nbsp;Swing&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Goblet&nbsp;Squat to&nbsp;Press&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Kettlebell&nbsp;Double&nbsp;Clean &amp;&nbsp;Press&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Kettlebell&nbsp;Renegade&nbsp;Row&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Auf geht&#8217;s, lass uns eine Pyramide bauen!<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/de\/mitgliedschaften\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de.png\" alt=\"evo ch standard sales campaign blog de\" class=\"wp-image-114614\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-de-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP&nbsp;<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5, 10, 15, 20, 25, 30, 25, 20, 15, 10&nbsp;und&nbsp;5&nbsp;Wiederholungen&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>11&nbsp;Runden&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ruhepausen nach Bedarf&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dauer:&nbsp;30&nbsp;Minuten&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ausr\u00fcstung: Kettlebells&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT \u00dcBUNGSLISTE&nbsp;<\/h2>\n\n\n\n<p>11&nbsp;Runden&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; KETTLEBELL SWING&nbsp;<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halte die&nbsp;Kettlebell&nbsp;mit beiden&nbsp;H\u00e4nden&nbsp;und beuge die H\u00fcfte, um die Schwungbewegung einzuleiten.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strecke deine H\u00fcfte mit einer explosiven Bewegung, um die&nbsp;Kettlebell&nbsp;nach oben zu schwingen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kontrolliere den Abw\u00e4rtsschwung, indem du deine H\u00fcfte beugst und die&nbsp;Kettlebell&nbsp;zwischen deine Beine schwingen l\u00e4sst.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wiederhole&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/sgl1HUi1vUU?si=SkkisebCafolhYy5\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 GOBLET SQUAT TO PRESS&nbsp;<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halte zwei&nbsp;Kettlebells&nbsp;mit beiden H\u00e4nden dicht an deiner Brust.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gehe in die Squat-Position und halte&nbsp;deine Brust dabei aufgerichtet und deine Knie \u00fcber deinen Zehen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dr\u00fccke dich durch deine Fersen wieder nach oben.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wenn du oben angekommen bist, dr\u00fccke&nbsp;die&nbsp;Kettlebells&nbsp;\u00fcber deinen Kopf.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Senke&nbsp;sie wieder auf Brusth\u00f6he ab und wiederhole die \u00dcbung.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/90jYpA14Huw?si=rdDH2a7RoSfZLAy5\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u2013 KETTLEBELL DOUBLE CLEAN &amp; PRESS&nbsp;<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stehe aufrecht mit zwei&nbsp;Kettlebells&nbsp;auf dem Boden zwischen deinen F\u00fc\u00dfen.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beuge dich aus der H\u00fcfte nach vorne und umfasse die Griffe.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strecke deine H\u00fcften explosionsartig, um beide&nbsp;Kettlebells&nbsp;auf Schulterh\u00f6he zu heben.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dr\u00fccke sie aus der Rack-Position \u00fcber den Kopf, bis deine Arme vollst\u00e4ndig gestreckt sind.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Senke sie wieder auf Schulterh\u00f6he ab und f\u00fchre die&nbsp;Kettlebells&nbsp;dann kontrolliert nach unten, bevor du die n\u00e4chste Wiederholung beginnst.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/umVeIkwUGVc?si=XyWmCWdIWwh8RLS4\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 \u2013 RENEGADE ROWS&nbsp;<\/h3>\n\n\n\n<p><strong>5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halte in jeder Hand eine&nbsp;Kettlebell&nbsp;und nehme eine hohe Liegest\u00fctzposition ein.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Positioniere deine Handgelenke unter deinen Schultern und halte deinen K\u00f6rper in einer geraden Linie.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ziehe eine&nbsp;Kettlebell&nbsp;mit einer Ruderbewegung in Richtung Brustkorb.&nbsp;Achte&nbsp;darauf,&nbsp;dass&nbsp;deine&nbsp;H\u00fcften&nbsp;gerade&nbsp;bleiben.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Senke die&nbsp;Kettlebell&nbsp;kontrolliert ab und wiederhole die \u00dcbung&nbsp;mit&nbsp;der anderen Seite.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/oth4ntDEZnw?si=IGVtptT_J7KJ5LMb\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pyramide&nbsp;gebaut? Gut. Weiter geht&#8217;s mit dem Kraftaufbau. Hier kannst du&nbsp;dir&nbsp;dein n\u00e4chstes Workout aussuchen.&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/20-min-schulter-und-bein-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Schulter- und Bein-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/30-minuten-oberkoerper-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. Oberk\u00f6rper-Kraft-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/30-min-unilaterales-ruecken-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. unilaterales R\u00fccken-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/25-min-bein-workout-an-der-smith-maschine\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Bein-Workout an der Smith-Maschine<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/20-min-emom-oberkoerper-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. EMOM-Oberk\u00f6rper-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/30-min-arm-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. Arm-Kraft-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/20-min-kraft-workout-fuer-die-untere-brust\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Kraft-Workout f\u00fcr die untere Brust<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/15-min-hiit-push-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">15 Min. HIIT-Push-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/20-min-workout-fuer-den-oberen-ruecken\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Workout f\u00fcr den oberen R\u00fccken<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/25-min-dumbbell-kraft-workout-fuer-den-oberkoerper\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Dumbbell-Kraft-Workout f\u00fcr den Oberk\u00f6rper<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/25-min-kettlebell-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Kettlebell-Kraft-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/blog\/move\/10-min-amrap-cardio-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 Min. AMRAP-Cardio-Workout<\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105054\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de.jpg 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-960x422.jpg 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-768x338.jpg 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-480x211.jpg 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-640x281.jpg 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALLE FITNESSLEVEL&nbsp;\/&nbsp;Kettlebell-Pyramiden-Workout&nbsp;\/ 30&nbsp;Minuten&nbsp; Ausr\u00fcstung:&nbsp;Kettlebells&nbsp; Es gibt einen guten Grund, warum Pyramiden nach all den Jahren noch immer stehen: Sie wurden&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115431,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"102","_seopress_titles_title":"Workout der Woche: 30 Min. Kettlebell-Pyramiden-Workout","_seopress_titles_desc":"Geh an deine Grenzen und steigere deine Kraft von Grund auf mit diesem Kettlebell-Pyramiden-Workout, das dich mit jeder Wiederholung herausfordert.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[952,1291,1307,1443,3229],"class_list":["post-115511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout-der-woche","tag-pyramiden-workout","tag-workout-2","tag-wow-2","tag-kettlebell-pyramiden-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/115511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/comments?post=115511"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/115511\/revisions"}],"predecessor-version":[{"id":115514,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/115511\/revisions\/115514"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/media\/115431"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/media?parent=115511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/categories?post=115511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/tags?post=115511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}