Fast & Furious Kettlebell And Bodyweight Workout

By Luka Hocevar

	Intermediate (2-3 years)
	29 minutes/day
	Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
	2 x Kettlebell, 1 x Kettlebell, Chair, Bodyweight, Loop Bands Show More

Average Exertion

Average Cardio Intensity

Here's a fast workout that will work all the muscle groups and build quite a bit of volume in a very short period of time. You can dot this at home with one kettlebell, a band, and your bodyweight.

This is a 20-30 minute workout and it will rev up the furnace like most 2 hour gym workouts.

Description

Media

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Day 1

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.One Arm Kettlebell Front Squat See Exercise Notes	4 rounds	8 reps	15s
1B.One Arm Kettlebell Front Squat See Exercise Notes	4 rounds	8 reps	15s
1C.One Arm Standing Kettlebell Press See Exercise Notes	4 rounds	8 reps	15s
1D.One Arm Standing Kettlebell Press See Exercise Notes	4 rounds	8 reps	15s
1E.One-Arm Kettlebell Swing See Exercise Notes	4 rounds	12 reps	15s
1F.One-Arm Kettlebell Swing See Exercise Notes	4 rounds	12 reps	15s
1G.Kettlebell Renegade Row See Exercise Notes	4 rounds	6 reps	15s
1H.Kettlebell Kneeling Getup See Exercise Notes	4 rounds	8 reps	15s
1I.Kettlebell Kneeling Getup See Exercise Notes	4 rounds	8 reps	90s
Circuit #2 - 4 rounds Rest 0s between rounds
2A.Single Leg Split Squat See Exercise Notes	4 rounds	30s	15s
2B.Single Leg Split Squat See Exercise Notes	4 rounds	30s	15s
2C.Bent Over Row with Resistance Bands	4 rounds	30s	15s
2D.Mountain Climber	4 rounds	30s	0s

Date Created: 2/23/2021, UTC

Last Updated: 2/23/2021, UTC

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