It’s no secret: I’m a fan of kettlebell workouts—especially ones that require a single kettlebell, and elicit a rather taxing response in a short amount of time.
Because this workout requires nothin’ but a kettlebell, you can easily get this done at home or from the gym if you’re looking for a fast way to get your heart rate up.
To complete this conditioning workout, select a kettlebell that is a moderate weight for you. In other words, the weight should be something you can move quickly, but still feels challenging and allows you to push yourself in the workout.
When completing this workout, go hard, but pace yourself so that you can maintain your speed throughout each round.
Nothin’ But a Kettlebell Workout
Instructions: Perform the workout as fast as good form allows. Rest 1 minute between each round.
Warm up: Perform 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.
The Workout:
4 rounds:
5 Goblet Cleans
10 Bodyweight Squats
15 Kettlebell Swings
20 Toe Taps
15 Kettlebell Swings
10 Bodyweight Squats
5 Goblet Cleans
Rest 1 minute after each round
Cool down: Stretch and foam roll.
Modifications
Instructions: Perform 2-3 rounds of the workout.
Love workouts like this one? Check out my comprehensive Strong From Home program, which is packed with 125+ do-anywhere style workouts.
Be strong,
Tried this workout yesterday after work when I couldn’t get to the gym during my lunch break. It was great, and it really kicked my butt!! Looking forward to trying Strong from Home 😀
Awesome! Great to hear! 🙂
Just tried this today when I wasn’t feeling like doing my regularly scheduled workout. 4 rounds in 28 minutes including warmup and cooldown. Loved it! Thanks.
Glad to hear it!
This was an awesome workout!! Tough but we were able to complete all 4 rounds! Now it’s marked as a favorite! Thank you!
Congrats, Ashley!
What are toe taps??
It’s often what you see soccer teams do with a soccer ball. Standing, pick up one foot and place it on a step (or even on the handle of the kettlebell), then switch feet by “hopping”. Ends up looking like a run in place.
so this is total 8 rounds?
No – 4 rounds.