Killer Kettlebell Workout Challenge

Go “bellistic” with a new fitness challenge! This total body workout will give you quick results in terms of strength, endurance, and toning your muscles. Kettlebells help you burn fat by maximizing your heart rate, while adding definition to your shoulders, arms, back, legs, and glutes. Within 4 weeks you’ll start noticing the change in your body. This killer workout will have you dropping the dumbbells and picking up the kettlebell!

Equipment Needed:  One kettlebell of medium weight; interval timer

What to Do: Review each video below to become familiarized with each exercise. For optimal results preform this workout 3-4 times weekly on non consecutive days.

Beginner Level: Complete 1 circuit of Rounds 1, 2, and, 3
Intermediate Level: Complete 1 Circuit of Rounds 4, 5, and, 6
Advanced Level: 
Complete 1-2 Circuits of all Rounds, 1-6

Exercise:

Round 1
Kettlebell Squat – 30 seconds
Kettlebell Dead Lift High Pull – 30 Seconds
Kettlebell Plank – 30 Seconds
Rest 30 Seconds

Round 2
Kettlebell Squat – 45 Seconds
Kettlebell Dead Lift High Pull – 45 Seconds
Kettlebell Plank – 45 Seconds
Rest 30 Seconds

Round 3
Kettlebell Squat – 1 Minute
Kettlebell Dead Lift High Pull – 1 Minute
Kettlebell Plank – 1 Minute
Rest 1 Minute

Round 4
Kettlebell Two Arm Swing – 30 Seconds
Kettlebell One Arm Swing (Right Arm) – 30 Seconds
Kettlebell One Arm Swing (Left Arm) – 30 Seconds
Kettlebell Alternating Swings – 30 Seconds
Kettlebell Alternating Swings – 30 Seconds
Rest 30 Seconds

Round 5
Kettlebell Two Arm Swing – 45 Seconds
Kettlebell One Arm Swing (Right Arm) – 45 Seconds
Kettlebell One Arm Swing (Left Arm) – 45 seconds
Kettlebell Alternating Swings – 45 Seconds
Kettlebell Plank – 45 Seconds
Rest 30 Seconds

Round 6
Kettlebell Two Arm Swing – 1 Minute
Kettlebell One Arm Swing (Right Arm) – 1 Minute
Kettlebell One Arm Swing (Left Arm) – 1 Minute
Kettlebell Alternating Swings – 1 Minute
Kettlebell Plank – 1 Minute
Rest 1 Minute

Kettlebell Squat

Kettlebell Dead Lift High Pull

Kettlebell Plank

Kettlebell Two Arm Swing

Ketttlebell One Arm Swing

Kettlebell Alternating Swing

Try some of our other Kettlebell workouts:
Kettlebell Craze Workout
4 Minute Kettle Bell Fat Blaster – Burn Fat Up To 24 Hours
Kettlebell Fat Burning Workout

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