Functional Training Institute

Brutal Kettlebell Workout

This is a brief but brutal kettlebell workout that is a really time efficient method of training the whole body in a short time period.

It is a reverse ladder with four exercises. We pair a lower and upper body exercise together and drop down from 10-8-6-4-2.  The video has two exercises together but you can do it with 3, 4 or even 5 exercises depending on your fitness. Two exercises is challenging enough! We also follow the pattern of 10-8-6-4-2 but you can go in singles ie. 10-9-8… depending on your fitness and endurance. Doing the workout in pairs and from 10-8… makes it a brutal kettlebell workout so adding more is entering Beast Mode.

We use double kettlebell exercises but the format can easily work with single bell exercises as well.

The exercises we use are a double rack squat, renegade row, overhead press and burpee deadlifts. There is a nice balance between upper and lower body, push and pull and knee and hip dominant. The rest in between exercises is really dictated by your level of fitness.

It is a workout that is great in pairs and in small groups as well. The key is selecting an appropriate load, rest periods, reps and number of exercises.

Learn the exercises we’ve showcased here and more in our accredited Level 1 and 2 Kettlebell courses.


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