20-20-20 Kettle Bell Workout

20-20-20 kettle bell workout-1Sorry my blog posts have been few and far between lately. I completely blame Revenge and my stupid female chromosomes for forcing me to love it against my will.

I. Can’t. Stop. Watching.

And how can I be expected to write blogs when the Graysons’ lies still haven’t been exposed?! Luckily, there were only three moves to photograph for this workout, and I was able to pull myself away from my Netflix subscription long enough to whip this together.

I wanted to make a quick kettle bell workout that could be done using only one weight. While you may have an array to choose from at the gym, it’s expensive to invest in multiple kettle bells for your home. If you’re only going to purchase one, I would suggest getting the weight you swing. I use a 25-lb weight, although it’s gotten to the point where I need to up that to 30-lbs. That’s all you’ll need for this routine.


20-20-20 Kettle Bell Workout

Equipmet I Used:

  • 25-lb kettlebell

Complete 5 rounds of the following as quickly as you can without sacrificing proper form. Keep track of your time and try to beat it the next time you do this workout. Adding a little competition to the mix (even if it’s against yourself) always helps you push harder. The first time I did this, I finished in 14 minutes 33 seconds. The second time, 13:57. Because I am a boss, and Nicole from last month is a loser.

  • 20 Kettle Bell Swings: Start with kettle bell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat.
  • 20 Goblet Squats: Squat down, legs slightly more than shoulder-width apart, holding the kettle bell to your chest. Make sure your butt is pushing backwards, as if you’re sitting down on an invisible chair. This move, while clearly working the glutes and thighs, is also great for your back—don’t let your torso bend far forward with the weight of the kettle bell.
  • 20 Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettle bell from one side of your body to the other.

This workout is a quickie, so I like to pair it with cardio. Usually I’ll do this then head out for a run. See if you can beat my time and let me know in the comments!


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  1. Looking for a beginner workout to loose weight and firm up abdomen, is this too advanced?

    • This can be a great beginner workout! Just modify the weight of the kettlebell to your strength level (I would suggest 15-20lbs) and if you can’t get through all five rounds, just start with 3 and work your way up 🙂

  2. 13:16 for five rounds.
    Almost threw up at the end from the effort, but there you have it!

  3. 14 min for 5 rounds had to modify one set of russian twists im dripping with sweat!

  4. 13:44 for 5 rounds with a 10 lb bell. It’s my first time doing a kettle bell anything so I opted for a lower weight to start out. And this was all done after 1 hour of snow shoveling and a 15 minute intense dance party with my daughter lol. Thanks for sharing! How many days a week would you recommend as a beginning? I was thinking 3 days for the first week or 2…

    • Snow shoveling is NO joke! 🙂 3 days a week is a great place to start! You can also switch it up between this and other strength training workouts so that you’re constantly surprising your body and challenging it in new ways. If you stop seeing progress, that’s always a good sign it’s time to change up the routine or increase your weight load/reps.

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