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Working Out

7 High Intensity Kettlebell Workouts For Strength, Fat Loss & Endurance

Kettlebell workouts are some of the most effective workouts. They push your intensity while building strength too. Which is why we created this list of 7 KB workouts that you will love and hate at the same time.

Each of the workouts below include links to each exercise that will show demonstrations of how to do the exercise properly. All demo videos are courtesy of The Thick Thighs Save Lives Workout Program.

1. “Never Been Kissed”

Set a clock to 16 minutes. Start the clock and begin with 16 reps of Jumping Lunges then 16 reps of KB Swings then 16 Goblet Squats followed by 16 Hollow Rocks.

Then start back at the beginning and do it again. You will repeat this process as many times as possible before the 16 minutes are up.

AMRAP 16
16
Jumping Lunges
16
KB Swings
16
Goblet Squats
16
Hollow Rocks

2. “The Bell From Hell”

This workout include a buy-in then a descending later of 2 movements. The buy-in is only done once. After the buy-in is complete you will move onto the other 2 movements.

Start a timer. Do 50 KB Swings, then complete 10 more KB Swings then 10 Burpees Over KB, then do 9 KB Swings then 9 Burpees Over KB, then 8 and 8, 7 and 7, etc…all the way down to 1.

Your score is total time.

For Total Time
BUY IN: 50
KB Swings
Then 10-9-8-7-6-5-4-3-2-1
KB Swings
Burpees Over KB

3. “Kettlebell Ass Kicker”

Start a timer and complete each of the movements listed below in order. When you have completed all reps you can stop the timer. That time is your score.

For Time
20 KB Swings
30 Goblet Squats
20 KB Swings
30 KB Lunges
20 KB Swings
30 Goblet Squats
20 KB Swings

*Weight is RX 35#, Int 26#, Novice 18#*

4. “No Rest For The Wicked”

Set a clock to 12 minutes. Start at the first movement then work your way down the list. When you finish the last exercise start back at the top again. Continue doing this until the clock reaches 12 minutes.

Your score will be total number of rounds in 12 minutes.

AMRAP 12
5
KB Cleans – right arm (RX 35#)
5 KB Cleans – left arm
5
KB Push Press – left arm
5 KB Push Press – right arm
10
Goblet Squats

5. “Say It Ain’t So”

Set a clock to 15 minutes. Do 3 KB Swings then 3 Goblet Squats then 3 Burpees Over The KB. Then do the same movements except with 6 reps, then 9, 12, etc. Each round increase by 3 reps until the clock reaches 15 minutes.

AMRAP 15
3
KB Swings (RX 35#)
3
Goblet Squats
3
Burpees over the KB
6
KB Swings (RX 35#)
6
Goblet Squats
6
Burpees over the KB

*then 9,9,9 … 12, 12, 12…increasing the rep scheme by 3 each round until time expires*

6. “Keeping It 2 Hunnit”

This workout is a lot more than just a KB workout, but it doesn’t involve any other equipment so it made the list!

Set a timer then complete all movements and reps. When you have completed all movements make note of your time. That is your score.

For Time
200m Run
30
Burpees
200m Run
40
Pistols (20 each leg)
200m Run
50
KB Swings
200m Run
40
Jump Squats
200m Run
30
Push Ups

7. “Don’t Toss Yo’ Lunch”

Start a timer. Complete 24 Burpees then 24 KB Swings, then 21 Burpees then 21 KB Swings. Continue this rep scheme until completing the 3s.

You score is your time when you finish the final 3 KB Swings.

For Time
24-21-18-15-12-9-6-3
Burpees
KB Swings

*Weight is RX 35#, Int 25#, Novice 15#*


For more amazing workouts like this one be sure to check out our free FB group where program free weekly workouts!

One comment

  1. It is rare that I use kettle bells.. I use dumbbells..
    After looking at these workouts I think I need to get comfy with them and do some of these!

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