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.
The most recent program is challenging but fun, give it a go!
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
It consists of 5 rounds with 40 seconds of work and 20 seconds of rest per exercise.
Workout Structure
• 5 exercises per round
• 40 sec work / 20 sec rest
• Complete 4 rounds (20 minutes total)
Round 1: Power & Strength
Kettlebell Swings – Hinge at the hips, drive through glutes.
Kettlebell Goblet Squat – Hold kettlebell at chest, deep squat.
Single-Arm Kettlebell Clean (Right) – Explosive clean to shoulder.
Single-Arm Kettlebell Clean (Left) – Repeat on the left side.
Push Press (Alternating Arms) – Drive from legs, press overhead.
Round 2: Core & Explosiveness
Russian Twists – Twist kettlebell side to side.
Dead Stop Swing – Reset between each swing for control.
Single-Arm Row (Right) – Bent-over row, keep back straight.
Single-Arm Row (Left) – Repeat on the left side.
Burpee to Kettlebell Deadlift – Drop to burpee, then deadlift kettlebell.
Round 3: Endurance & Stability
Kettlebell Snatch (Right) – Explosive lift overhead.
Kettlebell Snatch (Left) – Repeat on the left side.
Suitcase Deadlift (Alternating Sides) – Lift like a suitcase, switch hands.
Lunge to Press (Alternating) – Lunge, then press kettlebell overhead.
Plank Kettlebell Drag – Drag kettlebell side to side in plank position.
Round 4: Full-Body Burnout
Kettlebell Thrusters (Squat to Press holding KB in both hands) – Full-body power.
Alternating Kettlebell Swing – Switch hands mid-air.
Two Handed Kettlebell High Pulls – Pull explosively to chest height.
Jump Squats (Holding Kettlebell in Goblet style if you wish) – Hold kettlebell at chest, explosive jumps.
Mountain Climbers – Core and cardio finisher.
Cool-Down (After 20-Minute Workout)
Stretching (Hip flexors, hamstrings, shoulders)
Deep breathing for recovery
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
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