Try This FREE Kettlebell Workout
The other day I told my friend Chris Lopez (Kettlebell trainer extraordinaire) that I would put one of his kettlebell workouts to the test.
So today (Saturday) I set aside 15 minutes to crank out this awesome kettlebell workout in my backyard.
Before the workout, I had done a light warm-up followed by some gardening (heavy shovelling, really) and foam rolling – so I was ready to go.
The weight used in this video is 18kg.
Feel free to follow along as I do this workout. You can do it at home with nothing more than a kettlebell and your bodyweight.
Enjoy…
Here’s the workout protocol:
1. Kettlebell swings x 10
2. Prisoner squats x 20
3. Kettlebell swings x 10
4. Push-ups x 10
5. Kettlebell swings x 10
6. Lunges x 20
7. Kettlebell swings x 10
8. Burpies x 5
9. Kettlebell swings x 10
* No rest b/w exercises and take 90 seconds rest once all exercises are completed. Perform 2 sets.
If you decide to do this workout, let me know in the comments how long it took you to complete.
Want more great Kettlebell workouts?
Chris’ TT Kettlebell Revolution 2.0 is what I recommend.
Jamie
once again, very well done.
Jenni Venner
that was great have just bought a kettle bell, now I have a good programme to work with, thanks
kind regards jenni
sabrina
hi
I did this workout with a dumbell of 10 kg in 4 mins 30 sec…i did 3 sets ….thanks a lot !!
I have added this workout in my lower body workout routine and i will be doing this 3 times a week . will that be sufficient and give me results ?
Sue
I love this! Took me 9 minutes. Great for when you’re pressed for time or anytime really!
Thanks!!
Shannon
Hi Yuri! This took 7 minutes for me. Thanks! Still sweating! (:
Andrea
Can we do this every day….or should we do it every other day?
Sandor
Now, It was ok and I liked it, giving it a try tmrw
Dmarie
I didn’t expect much from this, but my heart rate is up and sweat and beading! Thanx!
paul gibbons
hi yuri it was good to meet you the other day (mosport) – can you send me your contact info via my email? cheers, paul
Angela Kilcrease
Thanks for video Yuri….really helps or I would have stopped 1/2 way through!
The WHOLE work out took me 17 min…did the swings 100 %. The pushups, prisoner squats,lunges & burpies did at 50 % , had to modified till I get stronger!
That was still a work-out even at mostly 50 %!!!
vivian
Thanks!!! This was great!