Endurance Recommended program

Kettlebell Conditioning

One kettlebell, total-body conditioning. Swings, cleans, presses and carries build power and work capacity, while short rests keep your heart working.

11exercises

35min

24sets

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Start workout

Training flow

Warm-up 3 exercises

Standing Hip Circles

1 sets 10 reps Glutes

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Kettlebell Deadlift

1 sets 10 reps Lower Back

rest 30s

Main 6 exercises

Kettlebell Swing

4 sets 15 reps Glutes

rest 45s

Kettlebell Goblet Squat

3 sets 12 reps Quadriceps

rest 45s

Kettlebell Clean and Press

3 sets 6 reps Full Body

rest 60s

Kettlebell Bent-Over Row

3 sets 10-12 reps Upper Back

rest 45s

Goblet Reverse Lunge

3 sets 8-10 reps Quadriceps

rest 45s

Kettlebell Suitcase Carry

3 sets 30s Forearms

rest 45s

Cool-down 2 exercises

Standing Forward Fold

1 sets 30s Hamstrings

rest 10s

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s