Saved By The Kettlebell

♫ It’s alright ‘coz I’m saved by the … It’s alright ‘coz I’m saved by the … It’s alright ‘coz I’m saved by the kettlebelllllllllll ♫
That’s right friends, today’s workout is a 30 Minute Kettlebell Workout. You’ll be working your entire body by using nothing but a kettlebell. This giant circuit workout is giving you lots of legs and core, and a pinch of arms.

Complete one set of each exercise inside the circuit before moving on to the next.  Once you reach the end, go back to the top of the circuit.  Repeat as many times as indicated before moving on.

Rest when needed but try not to recover for more than 15-30 seconds in-between exercises. As you become stronger, you’ll find you’ll need less time in between exercises.

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30-45 Min

Kettle-bell, Timer

Circuit #1 - Repeat 3 Times

Kettlebell Swing Side to Side Steps (or Dumbbell)

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 15-50 Lbs

Kettlebell Clean to Squat to Press

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: 10-30 Lbs

Goblet Squat to Alternating Front Leg Extension

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 10 - 40 Lbs

Kettlebell Deep Squat to Biceps Curl to Duck Walk

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 10 - 30 Lbs

Sumo Squat to Pull-Up (Dumbbell or Kettlebell)

click image for video demonstration

Reps: 60 Seconds

Rec. weight: 10-30 Lbs

Wide Leg Kettlebell Windmills (or Dumbbell)

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: 5-20 Lbs

Half Turkish Get-Ups (Dumbbell or Kettlebell)

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: 5-20 LBS

Rest time: 60 Seconds

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