Killer 13 Minute Bodyweight/Kettle Bell Workout

kettlebell workouts Workout #2

Here is workout #2, part of a trio of workouts that Jonathan wrote three or four years ago or so and like to do when I have no direction.  They are killer and they can be really short.  The key is working hard while you are moving.

Work for 45 seconds, then rest for 15 seconds.  Do 2-5 rounds.  Rest one minute between rounds.

  • Kettlebell Squats
  • Pushups
  • Sit-ups
  • Kettlebell Calf Raises
  • Reverse Kettlebell Lunges

So it will look like this:

  • Kettlebell Squats for 45 seconds
  • Rest 15 seconds
  • Pushups for 45 seconds
  • Rest 15 seconds
  • Sit-ups for 45 seconds
  • Rest 15 seconds
  • Kettlebell Calf Raises for 45 seconds
  • Rest 15 seconds
  • Reverse Kettlebell Lunges for 45 seconds
  • Rest 15 & then 60 seconds for a total of 75 seconds rest.  Then repeat the whole workout again up to four more times.

If you don’t have a kettle bell, use a dumbbell.  If all you can do is a squat with no weights, go for it.  If you can’t do spiderman pushups, do regular or girl pushups.  Don’t be afraid to modify.  Modifying a workout is the key to getting to the goal of doing the prescribed exercise.

See workout #1 here & #3 here.

Bodyweight Workouts

Go here for the complete list of workouts.
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Comments

  1. says

    I love kettlebells. It’s a very efficient way to workout, but I would definitely not use them unless you’re already reasonably fit. It’s not beginner’s workout. I’m in good shape, but I couldn’t walk for more than a day after doing a KB workout the first time. Having said that, it will work every part of the body. If you’re short on time, it’s an efficient way to burn a lot of calories kettlebell workshops

    • says

      Thanks for stopping by. Yeah, KB’s are efficient and effective, but not for the faint of heart! With that said, the things you mention are true about practically every sort of fitness regimen. I’ve been using KB’s for a couple of years, and I don’t measure progress by soreness. All that means is you’re hitting the same muscles in a different way, or hitting new (little-used?) muscles altogether. It’s not an accurate measure of fitness.

      They CAN work every part of the body, but only if YOU work THEM, right? Thanks.

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