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102 KETTLEBELL WORKOUTS

Grab-N-Go Beginner, Intermediate, and Advanced
Workouts

Inside, you’ll find 102 different kettlebell workouts for all skill levels.

They range from 20 to 30 minutes.

Why so short?

So they get done.

That means for many people, much more than 30 minutes and form starts to
degrade and fatigue sets in, both of which can lead to injury.

Furthermore, kettlebells are a “force multiplier.” Due to the ballistic nature of

exercises like the Swing, Clean, and Snatch, that pass between the legs
underneath the body, you can actually do more work in less time when compared
to traditional strength training exercises.

For example, if you accelerate a Swing on the way down, you can create or
exhibit “virtual force” - the momentary production of more force than the load
you’re actually using.

My weightlifting coach, Alfonso Duran, had me hold a dumbbell while standing on

a scale to explain this phenomenon. First, he had me use a “tempo” - a 4 second
negative, followed by a 2 second concentric. The number on the scale didn’t
change.

Then he had me move the dumbbell as fast as I could. The dial spun quickly to
the left as the mass of the dumbbell and my body weighed more due to the force
imparted by me on the dumbbell.

This is “virtual force.”

1 

Former StrongFirst Instructor Brandon Hetzler has measured this “virtual force”
on a force plate as being approximately 10X the weight of the kettlebell - over
500 pounds with a 53 pound kettlebell.

That means, instead of producing 530 pounds of force per set of 10 reps (53
pound kettlebell X 10 reps), you could theoretically produce 5300 pounds of
force.

This is critically important to understand and apply because the more force you
can produce, the more work you perform.

 And the more work you perform in any given workout, the faster you'll get the
results you're looking for.

Which brings us to a question:

WhatSizeKettlebellShouldYouUse?
What Size Kettlebell Should You Use?

Men:

● Rookie - 16kg
● Intermediate - 24kg
● Strong - 32kg+

Women:

● Rookie - 10-12kg
● Intermediate - 14-16kg
● Strong - 16-20kg+

Now, on to the workouts...

2 

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SINGLEKETTLEBELL

MINIMALISTPRIME
Onekettlebell.Oneexercise.

SINGLEKETTLEBELL
SINGLE KETTLEBELL

MINIMALISTPRIME
MINIMALIST PRIME
Onekettlebell.Oneexercise.
One kettlebell. One exercise.

1) Swing Hard!, 1.0*

● The 2-Hand Swing

● Set your timer for 20 minutes
● Use a medium kettlebell
● Perform 7 Swings every minute, on the minute

3 

*You can do this with the 1H Swing; just alternate hands on the top of every
minute

2) Swing Hard! 2.0*

● Set your timer for 20 minutes

● Use a medium kettlebell
● Use the 2-H Swing
● Perform 10 Swings every minute, on the minute

*You can do this with the 1H Swing; just alternate hands on the top of every
minute

3) Swing Hard! 3.0*

● Set your timer for 20 minutes

● Use a heavy kettlebell
● Use the 2-H Swing
● Perform 5 Swings every minute, on the minute

*You can do this with the 1H Swing; just alternate hands on the top of every
minute

4) Non-Stop Get Ups

● The Get Up
● Set your timer for 15 minutes
● Use a medium kettlebell
● Do as many sets of 1/1 as you can in 15 minutes

5) Descending Hell Get Ups

● The Get Up
● Set your timer for 15 minutes
● Use a light to medium kettlebell
● Do as many descending ladders of 5,4,3,2,1 as you can in 15 minutes

4 

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○ 5,4,3,2,1 = Each hand, so 5+5,4+4,3+3,2+2,1+1

● Rest as much as necessary, and as little as possible between sets

5) The King Sized Killer

● The Snatch
● Set your timer for 20 minutes
● Use a “heavy-ish” kettlebell
● Perform ladders of 1,2,3,4,5
● Do as many sets as you can in the 20 minute time period
● Rest as much as necessary and as little as possible between sets

6) The King Sized Killer 2.0

● The Snatch
● Set your timer for 20 minutes
● Use a “heavy-ish” kettlebell
● Perform sets of 5
● Do as many sets as you can in the 20 minute time period
● Rest as much as necessary and as little as possible between sets

7) The King Sized Killer 3.0

● The Snatch
● Set your timer for 20 minutes
● Find your Rep Max (RM) using a medium kettlebell
● Do one side then the other, without rest
● Rest 5 minutes
● Perform sets with 50% of that RM for the next 15 minutes, resting as
needed between sets
● Rest as much as necessary and as little as possible between sets

8) The Long Cycle (Of Death…)

● Use the 1H Clean + Jerk

● Set your timer for 20 minutes

5 

● Use a “comfortably heavy” kettlebell

● Perform ladders of 1,2,3,4,5, with no rest between sides… so 1+1, rest,
2+2, rest… and so on…
● Rest as much as necessary and as little as possible between sets

9) The Long Cycle (Of Death…) 2.0

● Use the 1H Clean + Jerk

● Set your timer for 20 minutes
● Use a medium sized kettlebell
● Perform sets of 10 with no rest between sides… so 10+10 then rest…
● Rest as much as necessary and as little as possible between sets

10) The Long Cycle (Of Death…) 3.0

● Use the 1H Clean + Jerk

● Set your timer for 20 minutes
● Find your Rep Max (RM) using a medium kettlebell
● Do one side then the other, without rest
● Rest 5 minutes
● Perform sets with 50% of that RM for the next 15 minutes, resting as
needed between sets

6 

Choose Your Workout Scheme

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11) The Giant

● Use the 1H Clean + Press

● Set your timer for 20 minutes
● Use a “moderately heavy” kettlebell
● Perform ladders of 1,2,3,4,5, with no rest between sides… so 1+1, rest,
2+2, rest… and so on…
● Perform as many sets as possible in the given time frame
● Rest as much as necessary and as little as possible between sets

12) Carry Me 1

● The Suitcase Carry (Hold a kettlebell in one hand by the side of your body
like a suitcase)
● Set your timer for 20 minutes
● Walk 40 yards/meters non-stop carrying a moderately heavy kettlebell
● Change hands, and walk back
● Do this as many times as you can in 20 minutes
● Rest as much as necessary and as little as possible between sets

7 

13) Carry Me 2

● The Rack Carry (Hold a kettlebell on 1 side of your body in the rack

position)
● Set your timer for 20 minutes
● Walk 40 yards/meters non-stop carrying a moderately heavy kettlebell
● Change sides, and walk back
● Do this as many times as you can in 20 minutes
● Rest as much as necessary and as little as possible between sets

14) Carry Me 3

● The Overhead Carry (Hold a kettlebell on 1 side of your body in the

overhead position)
● Set your timer for 20 minutes
● Walk 40 yards/meters non-stop carrying a moderately heavy kettlebell
● Change sides, and walk back
● Do this as many times as you can in 20 minutes
● Rest as much as necessary and as little as possible between sets

15) The BUP

● The Bottom’s Up Press

● Use a medium sized kettlebell
● Perform ladders of 1,2,3, resting between sides… so 1+1, rest, 2+2, rest…
and so on…
● Rest as necessary, but not too little

16) Front Squat Madness, Light

● The Single KB Front Squat

● Use a “moderately heavy” kettlebell
● Perform ladders of 1,2,3,4,5, with no rest between sides… so 1+1, rest,
2+2, rest… and so on…
● Rest as much as necessary and as little as possible between sets

8 

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MIXEDBAG
MIXED BAG
One Kettlebell. Two Exercises. Grind. Ballistic.

17) MB 1

A1. 2H Swing x 10
A2. Get Up x 1,1

● Set your timer for 20 minutes

● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

18) MB 2

A1. 2H Swing x 10
A2. Goblet Squat x5

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

19) MB 2, Hard

A1. 2H Swing x 20
A2. Goblet Squat x 10

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

9 

20) MB 3

A1. 1H Swing x 10,10

A2. Press x 5,5

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

21) MB 4

A1. Single KB Front Squat x 5,5

A2. Snatch x 10,10

● Use a medium size kettlebell

10 

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● Set your timer for 20 minutes

● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

22) MB 5

A1. Single KB Front Squat x 5,5

A2. Push Press x 5,5

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

23) MB 5, Hard

A1. Single KB Front Squat x 5,5

A2. Push Press x 10,10

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

24) MB 5, Harder

A1. Single KB Front Squat, L x 5,5

A2. Push Press, L x 10,10
A3. Single KB Front Squat, R x5
A4. Push Press, R x 10

● Use a medium size kettlebell

● Set your timer for 20 minutes

11 

● Perform a set of A1, followed by A2, then A3, followed by A4

● Rest as much as necessary and as little as possible between sets

25) MB 6

A1. Snatch x 5,5

A2. Press x 5,5

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

26) MB 6, Hard

A1. Snatch x 10,10

A2. Press x 5,5

● Use a medium size kettlebell

● Set your timer for 20 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

12 

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CIRCUITS.
One Kettlebell. Multiple Exercises.

27) The Fundamental 3

A1. Goblet Squat x5

A2. Get Up x 1,1
A3. 2H Swing x 10

● Use a medium size kettlebell

● Set your timer for 20-30 minutes
● Alternate sets of A1 and A2
● Rest as much as necessary and as little as possible between sets

13 

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30 days Workout Routine

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