free kettlebell workouts


If you’re unfamiliar with what a Tabata is, it’s simply an interval format of 20 seconds of work with 10 seconds of rest for 8 rounds, which totals only 4 minutes of time. Tabata #1: Good ‘ol fashioned Burpees Tabata #2: Kettlebell RDLs + Row Tabata #3: Single Arm Kettlebell Snatches Free free to take a 30 second breather in between the Tabata sessions. This workout should only take about 15 minutes.

15 min AMRAP

15 Min AMRAP: 1/2 Rack Lateral Lunge x 1 (5) OH Press x 1 (5) Windmill x 1 (5) Switch sides *Note: The 1(5) simply means you’re going to do 1 rep of each 5 times before you switch sides. Don’t be lazy and get after it!

Every 90s for 10 Rounds

Every 90 seconds for 10 rounds perform the following: Turkish Get Up + Windmill x 1 each side Kettlebell Swings x 10 *Rest the remainder of the 90 seconds and repeat.

15s ON 15s OFF for 20 Min

15 seconds ON 15 seconds OFF for 20 Minutes Alternating Dead Cleans Alternating 1-Arm Rows Ab Roll-Outs See-Saw Press

10 Min EMOM & 10 Min 15s ON 15s OFF

The basics will always pay the bills, you just have to do the basic work. 10 Min EMOM: Kettlebell Swings x 15 15s ON 15s OFF for 5 Min: Pushups 15s ON 15s OFF for 5 Min: Kettlebell 1-arm rows

Inverted Ladder

Inverted Ladders are fun and challenging training sessions. Enjoy this one: Goblet Squat + OH Press + Tricep Extensions x 10 – 1 Kettlebell Swings x 1 -10 Constant: Body-Saw Knee Tucks x 3 Set the time and see how long it takes you to complete. Dare you to comment below