Functional Training Institute

7×7 Total Body Kettlebell Workout

Kettlebell Workout

This Week we’ve headed down to the local park today to perform another Fantastic Total Body Kettlebell Workout. The brilliant thing about Kettlebells, Battling Ropes & Powerbags is that they can be utilized almost anywhere.


This Total Body Kettlebell Workout we will be Performing is called the Seven by Seven and it gets its name due to performing 7 Reps, of 7 Different Exercises, 7 Times.

The asymmetrical load will really challenge your stability and the overall volume will push your endurance threshold. There is a great combination of exercises that will ensure both your upper and lower body and are worked. The aim is to complete the workout in the quickest possible time. As you gain conditioning you should be able to complete it in a faster time.


M: 12kg or 16kg

F: 8kg or 10kg

  • 7 Singe Arm Swings Each Side
  • 7 Goblet Squats
  • 7 Snatches Each Side
  • 7 Lunges Each Side
  • 7 Strike Rows Each Side
  • 7 Presses Each Side
  • 7 Windmills Each Side

Be sure to record your time below and remember that form takes precedence over the overall speed of the workout.

All the exercises found in this Workout are Found in our Kettlebells level 1 & 2 Course Bundle. In this course we break down over 35+ Fundamental Kettlebell exercises and analyze coaching cues, key safety and bio-mechanical principles, and programming design.

If you liked that Kettlebell Workout check out Last Weeks: Single Kettlebell Domination Workout. Sure fire way to bring you to your knees in just 20 minutes!

Exclusive Newsletter Offer: First 3 People to sign up to a Course get a Free Kettlebell or Powerbag!

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