Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Mix up your training program by adding this 20 minute kettlebell workout. Use it to gain strength, burn calories, and build lean muscle mass. While this routine is designed to use one kettlebell, you may also perform it using one dumbbell by adjusting your grip.

Warm Up
Upright External Rotation + High Knees
Straight Leg Kick + Twist
Bird Dogs

20 Minute Kettlebell Workout

Snatch from Floor / High Pull
Kneeling Clean + Rotational Press
Halo + Squat
Single Rep Swings to Ballistic Push Up / Push Up
Crush Grip Curls
Reverse Lunge + Svend Press / Split Squat
Iso Hip Up Pullover
Close Grip Kettlebell Push Up / from Knee

Cool Down
One Leg Hip Hinge
Lying Side Quad Stretch
Floor Angels
Cobra to Child’s Pose