WORKOUT
15-Minute Total Body Kettlebell Workout with Tabata HIIT
A total body kettlebell circuit — push press, swings, and deadlifts — followed by a Tabata HIIT interval on the assault bike or rower.
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Kettlebell Warm-up Series | 1 time per video | — | — |
| 02 | Dynamic Lower Extremity Stretching | 30 reps each leg | — | — |
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 | — | — |
| 04 | Echo/Assault Bike or Rower — Tabata | Tabata protocol: 8 total reps, 20 sec. ON / 10 sec. rest | Perform 1-min. light warm-up & 1-min. cool down. Use 20:10 timer. 20 sec. on is all-out effort. | 10 sec. rest may be full rest or slow movement |
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
Tabata protocol: 8 total reps, 20 sec. ON / 10 sec. rest
Progression Perform 1-min. light warm-up & 1-min. cool down. Use 20:10 timer. 20 sec. on is all-out effort.
Modification 10 sec. rest may be full rest or slow movement
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.