Functional Training Institute

Non-Stop Kettlebell Endurance Workout

We have a brilliant video for you this week! We showcase our Whole-Body Kettlebell Endurance Workout. This workout works the whole body and flows really nicely as you alternate from side to side and upper and lower body.

The key is to keep the kettlebell off the ground at all times and continually move throughout. You can alter your tempo but you cannot stop moving for the duration of the workout

Whole-Body Kettlebell Endurance Workout Continuum:

Each exercise is to be done on a timer of 1 minute then alternated to the other side

  1. First we are going to start with 1 handed Kettlebell Swings then alternate
  2. Swap hands and then go into the Kettlebell Cleans then alternate
  3. Then go into Kettlebell Squats and then alternate
  4. Move into Kettlebell Over Head Presses then alternate
  5. Transition into Reverse lunges and then alternate
  6. Finally swap hands and complete 1 minute of One Handed Kettlebell Snatches on each side

Females we recommend 8kg

Males we recommend 12kg

Beasts we recommend 16kg or 20kg

So we are doing a 12 minute workout in total with 6 minutes on each side. If your an advanced participant you can attempt to do this for 24 minutes.

6 Exercises used click to watch the instructional videos:

  1. Kettlebell Swings
  2. Kettlebell Cleans
  3. Kettlebell Squats
  4. Kettlebell Presses
  5. Kettlebell Lunges
  6. Kettlebell Snatches

All of these Kettlebell Exercises are taught in our Fundamentals of Kettlebells level 1 Course

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