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On Fire KettleBell Reps!

30 min
 · 
10 exercises
Complete every rep in the workout with minimum rest. The weight should be at least 10% of your body weight. Complete the exercises as fast as you can!
Kettlebell Around the Worlds
1 sets
50 reps
25 clockwise, 25 counter clockwise!
One-Arm Kettlebell Push and Press
1 sets
50 reps
25 reps per arm
Kettlebell One-Legged Deadlifts
1 sets
50 reps
25 reps per side
One-Arm Kettlebell Rows
1 sets
50 reps
25 reps per arm
Two-Arm Kettlebell Squat Swings
1 sets
75 reps
Big Swings!
Upright Kettlebell Front Rows
1 sets
75 reps
You're getting there!
Standing Side Bends
1 sets
100 reps
50 per side
Standing Front Shoulder Plate Raises
1 sets
50 reps
Bring it up to eye level!
One-Arm Kettlebell Snatch
1 sets
50 reps
25 per side
Kettlebell Deadlifts
1 sets
30 reps
Then you're all done!
On Fire KettleBell Reps!
30 min
 · 
10 exercises
Complete every rep in the workout with minimum rest. The weight should be at least 10% of your body weight. Complete the exercises as fast as you can!
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Kettlebell Around the Worlds
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
25 clockwise, 25 counter clockwise!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Middle Back / Lats
  1. Stand with your feet about shoulder width apart.
  2. Hold the kettlebell with both hands in an overhand grip in front of your pelvis.
  3. Keeping your core strong, rotate the kettlebell around your body changing hands in the front and in the back.
  4. Be sure to focus on your posture throughout the entire movement.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
One-Arm Kettlebell Push and Press
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
25 reps per arm
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps, Triceps
  1. Hold a kettlebell by the handle.
  2. Lift the kettlebell to your shoulder by extending through your legs and hips as you pull the kettlebell towards your shoulder, rotating your wrist as you do so. Your palm should face forward with the kettlebell hanging at the back of your hand. This is the start position.
  3. Lower your body by bending your knees while keeping your torso straight and upright.
  4. Do not perform a full squat, instead travel down about midway into a squat position.
  5. Without pausing, reverse direction, driving down through your heels, to create momentum.
  6. As you rise up, press the kettlebell straight up over your head by extending and locking your arms.
  7. Land with your knees slightly bent to absorb the impact.
  8. Lower the weight to start position
  9. Repeat.
  10. Complete all repetitions for one side before switching.

Use your body's momentum to drive the weight up, assisting your arm.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
Kettlebell One-Legged Deadlifts
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
25 reps per side
Primary muscle group(s):
Lower Back
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings
  1. Hold a kettlebell by the handle in one hand using a neutral grip.
  2. Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
  3. Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
  4. Continue lowering the kettlebell until your torso is parallel to the ground.
  5. Return to the upright position in a smooth movement.
  6. Repeat.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
One-Arm Kettlebell Rows
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
25 reps per arm
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps
  1. Place a kettlebell in front of you
  2. Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
  3. Bend your knees slightly as you bend over to get in the starting position.
  4. Keep your back straight.
  5. Rest your right hand on your right knee for stability.
  6. Grip the kettlebell with a neutral grip in your left hand.
  7. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
  8. Complete all the repetitions for one side before switching.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Two-Arm Kettlebell Squat Swings
1 sets
75 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Big Swings!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
  2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
  3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
  4. Lower the ball back between your legs (but not to the floor) and repeat the movement.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
  1. Start with one kettlebell placed on the floor between your feet.
  2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
  3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
  4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Upright Kettlebell Front Rows
1 sets
75 reps
Set 1 of 1
Rest before next set
Get ready
321GO
You're getting there!
Primary muscle group(s):
Shoulders, Upper Back & Lower Traps
Secondary:
Abs
  1. Stand tall with a braced core, holding a kettlebell. Position your hands on the outside of the handle (not the top).
  2. Focusing the tension in your shoulders and traps, pull the kettlebell up and towards your face.
  3. Pause once your elbows are above parallel with the ground. Slowly return to the starting position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
  1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
  2. The bar should be level with the tops of your thighs.
  3. Keep your arms extended with a slight bend at the elbows. This is the start position.
  4. Exhale and using the sides of your shoulders lift the bar.
  5. As you do so, raise your elbows up and out to the side.
  6. Keep the bar close to your body as you raise it.
  7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
  8. Return to the start position in a single smooth movement. Inhale as you do so.
  9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
  2. The dumbbells should be resting on your thighs with your palms facing in.
  3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
  4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
  5. Return to the starting position slowly to keep tension on the muscles.
  6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Attach a straight bar to the low pulley on the cable station.
  2. Stand facing the station with your feet shoulder width apart either side of the pulley.
  3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
  4. Keep your shoulders back.
  5. Raise the bar straight up in one smooth movement, until it is just below your chin.
  6. Hold for a count of one while squeezing your biceps and forearms.
  7. Slowly lower to the start position and repeat.
Standing Side Bends
1 sets
100 reps
Set 1 of 1
Rest before next set
Get ready
321GO
50 per side
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
  2. Place your right hand on your waist, palm facing in. This is the start position.
  3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
  4. Continue as far as possible, then hold for a count of one.
  5. Return to the start position, exhaling as you do so.
  6. Repeat the movement this time bending to the left and returning to the start position.
  7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):
Obliques
  1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
  2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
  3. Pause and feel the contraction in your obliques then slowly return to the starting position.
Standing Front Shoulder Plate Raises
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Bring it up to eye level!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
  2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
  3. Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
  2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
  3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Shoulders
  1. Stand straight holding a water bottle in each hand with an overhand grip.
  2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
  5. Pause for a count of one.
  6. Inhale and slowly lower the water bottle to the start position.
  7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
  8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.
One-Arm Kettlebell Snatch
1 sets
50 reps
Set 1 of 1
Rest before next set
Get ready
321GO
25 per side
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders
Secondary:
Abs, Calves, Lower Back, Triceps, Upper Back & Lower Traps
  1. Place a kettlebell between your feet.
  2. Stand with your feet slightly wider than shoulder width apart.
  3. Bend your knees and push your hips back,bending at the waist while keeping your back straight.
  4. Grip the kettle bell with an overhand grip.
  5. Keeping your neck and head straight, swing the kettlebell back between your legs.
  6. Once the kettlebell is behind you, immediately reverse the direction and drive forward with your hips and knees, forcing the kettlebell upward.
  7. When the kettlebell reaches shoulder level, rotate your hand and push straight up, using your momentum.
  8. Use your body’s downward momentum to receive the weight as it comes back down.
  9. Return to the start position.
  10. Repeat until all the repetitions for one arm are completed, then switch.

The exercise can be performed continuously, using the downward momentum to swing the kettlebell backwards. However for maximum benefit, it is better to follow the outline described.

Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

Kettlebell Deadlifts
1 sets
30 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Then you're all done!
Primary muscle group(s):
Abs, Hamstrings, Lower Back
Secondary:
Calves, Obliques, Shoulders
  1. Place a kettlebell on the ground. Step over the kettlebell so that it is in the center beneath you. Move your feet to shoulder-width or just outside of shoulder-width. Tighten your core and keep your chest up.
  2. Begin by kicking your hips back and slightly bending your knees. Extend your arms down to grab onto the kettlebell.
  3. Holding on to the kettlebell, drive your hips forward to stand back up. Slowly, reverse the movement by kicking your hips back and slightly bending the knees. Do not let your lower back arch.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
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  • Mon, Jul 26
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