Kettlebell Conditioning Blast
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One bell, twenty minutes, strength and stamina in a single hit. This conditioning session flows through six kettlebell movements with short rest, keeping your heart rate up while you build full-body strength. It sits nicely between the beginner and advanced sessions - challenging, but manageable once you know the basics.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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The workout
Intermediate · about 20 minutes, start to finish.
Warm-up
- Light swings - 15 reps
- Halos - 5 each way
- Goblet squats - 10 reps
- Leg swings - 10 each leg
Main workout
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Kettlebell swing
4 rounds x 15 repsExplosive hip snap, glutes do the work, flat back.
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Goblet squat
4 rounds x 12 repsBell at the chest, sit deep, drive up strong.
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Single-arm clean
4 rounds x 8 each sideGuide the bell to the rack position softly, then lower it under control.
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Reverse lunge
4 rounds x 10 each legBell at your chest, step back, drop the back knee, drive up.
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High pull
4 rounds x 12 repsSwing to chest height, then pull the elbows high and wide.
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Plank drag
4 rounds x 10 repsIn a plank, drag the bell side to side, keep the hips level.
Finish with 100 swings, broken into as many sets as you need.
Coach's tip
Rest 60 seconds between rounds. Keep the bell close on the clean so it settles softly into the rack rather than banging your wrist - and use wrist wraps if you like the support.
More home workouts
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.