WORKOUT
15-Minute Total Body Kettlebell Workout
A total body kettlebell circuit combining push press, swings, and deadlifts — following a Zone 2 cardio warm-up and kettlebell-specific mobility prep.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio | 5 minutes, Zone 2 (60-70% HR max) | Zone 2 (*60-70% heart rate max) | 220-age = max heart rate; train at desired % | Zone 1 (*50-60% heart rate max) | Preferably Rower or Air-Bike |
01 Cardio
5 minutes, Zone 2 (60-70% HR max)
Progression Zone 2 (*60-70% heart rate max) | 220-age = max heart rate; train at desired %
Modification Zone 1 (*50-60% heart rate max) | Preferably Rower or Air-Bike
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Dynamic Lower Extremity Stretching | 30 reps each leg | — | — |
| 02 | Kettlebell Warm-up Series | 1 time per video | — | — |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Double Kettlebell Push Press | 3 sets of 6-12 (alternate between Kettlebell exercises, minimal rest) | Double Kettlebell Thruster | — |
| 02 | Kettlebell Swing Double | 3 sets of 6-12 (alternate between Kettlebell exercises, minimal rest) | — | Gunslinger |
| 03 | Double Kettlebell Deadlift | 3 sets of 6-12 | — | — |
3 sets of 6-12 (alternate between Kettlebell exercises, minimal rest)
Progression Double Kettlebell Thruster
3 sets of 6-12 (alternate between Kettlebell exercises, minimal rest)
Modification Gunslinger
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Prone Press Up | 10 repetitions | — | Move hands forward |
| 02 | Quadruped Thoracic Rotation Mobility Opener | 10 repetitions each side | Half Kneel Thoracic Multi-Directional Mobility | — |
| 03 | Hamstring Stretch-Standing | 1 × 30 seconds each leg | Pull toes toward body | Point toe forward |
10 repetitions each side
Progression Half Kneel Thoracic Multi-Directional Mobility
1 × 30 seconds each leg
Progression Pull toes toward body
Modification Point toe forward
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.