Use these kettlebell workouts for strength, conditioning, agility, and balance. My Mad Methods kettlebell workouts are produced by professional kettlebell trainers and My Mad Methods Magazine Contributors. Some of the kettlebell workouts found here are attached to complete kettlebell workout plans.
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Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10
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Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec
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Workout Instructions:
A1: Double Kettlebell Straight Leg Deadlifts - 2 x 5-8
A2: Alternating
Kettlebell Swing - 2 x 20
B1: No Hand Assist TGU - 2 x 8-10ES
B2: Double
Kettlebell Windmill - 2 x 10ES
C1: Double Front Squat - 2 x 10
C2:
Kettlebell Deck Squat to Jump - 2 x 10
HE: Double Jerk - 4 x 30 sec
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Workout Instructions:
A1: Double Kettlebell Clean & Press - 2 x 5-8
A2: Seesaw Press - 2 x
15-20
B1: Double Racked Kettlebell Lunge - 2 x 5-8ES
B2: Split Squat Jump
- 2 x 10
C1: Explosive Pull Up - 2 x 8-10
C2: Kettlebell Push Up - 2 x
20
HE: Double Kettlebell Swing to Double Kettlebell Snatch - 4 x 30
sec
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Workout Instructions:
A1: Double Kettlebell Front Squat - 2 x 5-8
A2: Jump Squat w/Knee Tuck - 2 x 10
A3: Kettlebell Wall Sit - 2 x 60 sec
B1: Kettlebell Clean from Ground - 2 x 8-10ES
B2: Double Kettlebell Clean - 2 x 10
C1: Alt Double Kettlebell 1-Leg Deadlift - 2 x 10ES
C2: Double Kettlebell Sumo Deadlift - 2 x 10
HE: 1-Hand Swing - 4 x 30 sec ES
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Workout Instructions:
A1: Rope Climb - 3 x 15-20ft
A2: Flipping Figure 8 - 3 x 10ES
B1: Muscle Up to Skin the Cat - 3 x 5-8
B2: Ballistic Swing Crisscross - 3 x 10
C1: Hanging Bar Walk - 3 x 30-60sec
C2: Kettlebell Walking Snatch - 3 x 25ft ES
D1: Parallel Bars Walk to Explosive Dip - 3 x 30-60sec
D2: Kettlebell Pull Up - 3 x 8-10
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Workout Instructions:
A1: 1-Arm 1-Leg Balance Beam Push Up - 3 x 3-5 ES
A2: Balance Beam Pistol - 3
x 10
B1: Uneven Bar Assisted 1-Arm Chin Up - 3 x 10 ES
B2: Plyo Box Jumps
- 3 x 10
C1: Parallel Bar Kettlebell Dead Clean - 3 x 10 ES
C2: 1-Arm KB
Flip - 3 x 10 ES
HE: Double Rope Plank Walk - 4 x 30 sec
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Workout Instructions:
A1: 1-Hand Swing (Left) - 2 x 30 sec
A2: Figure 8 to Hold - 2 x 60 sec
A3: 1-Hand Swing (Right) - 2 x 30 sec
B1: Burpee - 2 x 30 sec
B2: KB Deadlift - 2 x 60 sec
B3: Burpee - 2 x 30 sec
C1: Hindu Push Up - 2 x 30 sec
C2: Alternating Lateral Squat - 2 x 60 sec
C3: Hindu Push Up - 2 x 30 sec
D1: KB Squat Press - 2 x 30 sec
D2: Around the Body - 2 x 60 sec
D3: KB Squat Press - 2 x 30 sec
E1: KB Squat Halo - 2 x 30 sec
E2: KB Overhead Squat (Left) - 2 x 30 sec
E3: KB Squat Halo - 2 x 30 sec
E4: KB Overhead Squat (Right) - 2 x 30 sec
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Workout Instructions:
A1: Grasshopper - 2 x 20 sec
A2: T Push Up - 2 x 30 sec
A3: KB Ab Extensions - 2 x 60 sec
B1: Mountain Climber - 2 x 20 sec
B2: Knee Touch Push Up - 2 x 30 sec
B3: Leg Raise to Bump - 2 x 60 sec
C1: Sprawl - 2 x 20 sec
C2: Wide Grip Push Up - 2 x 30 sec
C3: Hand Walk Out - 2 x 60 sec
D1: Split Squat Jump - 2 x 20 sec
D2: Diamond Push Up - 2 x 30 sec
D3: KB Sit Up - 2 x 60 sec
E1: Deck Squat - 2 x 20 sec
E2: In & Out Push Up - 2 x 30 sec
E3: Half TGU - 2 x 60 sec
HE: Burpee - 8 x 15 sec
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Workout Instructions:
A1: Kettlebell Side-to-Side Wall Walks - 4 x 20
A2: Snake to Wall Scramble to Swing Walk - 4 x 10
A3: Alternating Explosive Get Up - 4 x 10
B: Brazilian Get Up - 5 x 50ft
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Workout Instructions:
A1: Kettlebell Ab Extension - 3 x15
A2: Kettlebell Sit Up - 3 x 20
A3: Leg Raise to Bump - 3 x 25
B1: Hanging Leg Raise - 3 x 15
B2: Extended Plank - 3 x 30 sec
B3: Sit Up - 3 x 25
HE: Figure 8 to Hold - 4 x 30 sec
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Workout Instructions:
A1: 1-Leg Deadlift 2 5-8 ES
A2: 2-Hand Swing - 2 x 20
B1: Turkish Get Up - 2 x 8-10 ES
B2: Windmill - 2 x 10 ES
C1: Front Squat - 2 x 10 ES
C2: Deck Squat - 2 x 10
HE: 4 x 30 sec ES
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Workout Instructions:
A: Dragon Flag - 3 x 30-60 sec
B: Pistol Grip Pistol - 3 x 5-10 ES
C: Double Inverted Kettlebell Push Up - 3 x 15-20
D: Assisted Kettlebell Handstand - 3 x 30-60 sec
E: Flying Pistol - 3 x 10-15 ES
F: Ledge Leg Raise - 8 x 20-30 sec
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Workout Instructions:
A: Double Kettlebell Switch Juggle - 5 x 10 Each Way
B: Palm Kettlebell Clean to Kettlebell Press to Kettlebell Flip - 5 x 10 ES
C: 1-Arm Kettlebell Front Flip to Horizontal Flip - 5 x 10 ES
D1: Side-to-Side Kettlebell Flip - 3 x 60 sec
D2: Kettlebell Front Flip - 3 x 60 sec
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Workout Instructions:
A: Switch Bear Crawl - 4 x 50-100ft
B: Crippled Monkey - 4 x 50-100ft
C: Brazilian Get Up - 4 x 50-100ft
D: Monkey / Roll / High Knee Jump - 4 x 50-100ft
E: Crippled Monkey / Roll / Pistol - 4 x 50-100ft
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Workout Instructions:
A: 1-Arm Barbell Snatch - 3 x 10ES
B: 1-Arm Barbell Snatch to Windmill - 3 x 5-10ES
C: 1-Arm Barbell Snatch to Windmill Anyhow - 3 x 5-10ES
D: 1-Arm Barbell Snatch to Bent Press to Anyhow - 3 x 5-10ES
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Workout Instructions:
A: Alt Clean & Press - 5 x 8-10ES
B: Ring Pull Up - 5 x 8-10
C: Double Cleans - 5 x 8-10
D: Goblet Squat - 5 x 8-10
E: Side Toss - 5 x 45-60 sec
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Workout Instructions:
A: Kettlebell Wall Squats - 3 x 10
B: Halo Twist - 3 x 10
C: T-Push Up - 3 x 10
D: Hip X-Overs - 3 x 10
E: Side Bridge Lift - 3 x 10ES
F: Back Bridge Lift - 3 x 10
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Workout Instructions:
A1: Knee Touch Push Up - 5 x 30 sec
A2: Alt 1-Hand High Swing - 5 x 30 sec
B1: Superman Push Up - 5 x 30 sec
B2: Clean to Side Flip - 5 x 30 sec ES
C: L-Sit - 5 x 30-60 sec
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Workout Instructions:
A1: Combat Swing (Right) - 5 x 30 sec
A2: Alt Hip Heist - 5 x 30 sec
A3: Combat Swing (Left) - 5 x 30 sec
A4: Twista Deck Squat - 5 x 30 sec
A5: Sprawl to 2-Hand Press - 5 x 30 sec
A6: Explosive 1-Arm Sprawl - 5 x 30 sec
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