30 Minute Kettlebell Workout: Simple & Effective

Every Monday we work on a 30 minute kettlebell session. I rotate the workouts approx every 5 or 6 weeks.

You'll need a lighter kettlebell to warmup with and a slightly heavier work kettlebell. If you dont have a lighter bell for a warmup, i recommend simply using a youtube 5 minute bodyweight warmup.

This program is simple in design but a wolf in sheep's clothing.

Warmup (approx 5 minutes) - flowing from one movement to the next with a minimal or no break. Do this sequence once or twice until warm. This phase takes about 5 minutes.

20 halos

10 single arm swings each side

10 American swings

10 deep squat to forward fold stretch

10 goblet/air squats

5 windmills each side

Workout

We will use two 10 minute blocks. Each using a ten minute EMOM setup.

Block 1 - Set a 10 minute timer and on each minute...

10 x two handed kettlebell swings and 10 x push ups (OR HOLLOW PRESS), round 2 = 10 swings and 9 push ups round 3 = 10 swings and 8 push ups.... and so on down to the final minute being 10 swings and 1 push up.

Block 2 - Again, using a 10 minute timer and on each minute:

10 American Swings direct to 5 Goblet Squats, then rest until the start of the next minute.

Cool Down

Stretching and calm breath work to bring the heart rate down.

At FEAT Fitness we host five kettlebell training sessions per week in Ditchling Sussex and on Zoom. If you are interested in participating in our fitness sessions take a look at the Kettlebell section of the website https://www.feat-uk.com/kettlebell and don't hesitate to get in touch on Info@feat-uk.com