This 21 minute Kettlebell workout features exercises for your full body and is perfect for anyone...beginner or advanced.  You can create the level of challenge you desire by how heavy the kettlebell is that you use, and how fast you move through the exercises.  Kettle bells are a perfect first equipment purchase because they are super versatile and are relatively inexpensive (here are the ones we use).  If you have a gym membership, just print out the workout and take it with you on your next trip to the gym!  

If you aren't sure of the exercises, click the links on each exercise to see a short demo, or watch the video below and have the entire workout explained to you.  Have fun!  

Directions

• Do all three exercises in the set, starting again at the top when you complete all four exercises. Do as many sets as possible (AMRAP)

• Continue for 7 minutes. Stop after 7 minutes and move to next set.

• Take breaks as needed.

• You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment

• Kettlebells

• Bench, box or stairs

Warm-Up - 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)

Workout

SET 1 - 7:00 Minutes

• 10 Goblet Squat

• 10 Upright Row

• 10 Crunches

• 10 Kettlebell Swings

SET 2 - 7:00 Minutes

• 10 Step Ups - Alternating Legs

• 10 One Arm Row (each side)

• 10 Table Tops

• 10 Jumping Jacks

SET 3 - 7:00 Minutes

• 10 Romanian Deadlift

• 10 Tricep Extensions

• 10 Long Leg Obliques

• 10 Kettlebell Swings

Great Job!

FOR TOTAL BODY STRETCHING FOLLOWING THIS WORKOUT, TRY THIS 12 MINUTE VIDEO. 

Fill out the form below for the free printable workout.  Don't forget to click the link after submitting the form.

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