Kettlebell Workout


Here is a great Kettlebell workout to try at home or at the gym.

The Warmup

20 seconds on/5 seconds off (2x with each exercise) (5 minutes total)

  • Jumping Jacks
  • Squats
  • Lunges
  • Inchworms
  • Arm Circles
  • Shoulder Roll

The Format

Grouping of two exercises 35 seconds on/no break between them, then a 20 second break after the group. Repeat that two times and then move to the next group. You will spend 3 minutes at each group.

The Workout

Group 1

  • Goblet Squats
  • Alternating KB Swings

Group 2

  • Sumo Squats With a Pulse
  • High Pulls

Group 3

  • Split Squats With Weight in Left Hand
  • KB Snatch Left

Group 4

  • Split Squats With Weight in Right Hand
  • KB Snatch Right

Group 5

  • Single Arm Chest Press Left Arm (laying down)
  • Situps with KB Overhead

Group 6

  • Single Arm Chest Press Right Arm (laying down)
  • Overhead Pull Over with KB (laying down)

Group 7

  • Bent Over Row Left Arm
  • Surrender with KB

Group 8

  • Bent Over Row Right Arm
  • KB Swing

Group 9

  • Lateral Lunge Left
  • Pushup with KB (Under Left Hand)

Group 10

  • Lateral Lunge Right
  • Pushup with KB (Under Right Hand)


5 20 second on/5 second off plank holds (4 minutes total)

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