Intermediate 20 min
20-Minute Kettlebell Conditioning
A dynamic kettlebell workout combining strength and cardio to build explosive power.
Kettlebell Swing
4x15 / 30 seconds
Drive hips forward explosively to swing kettlebell to chest level.
Goblet Squat
3x12 / 30 seconds
Hold kettlebell close to chest, squat down keeping chest tall.
Kettlebell Deadlift
3x10 / 30 seconds
Hinge at hips, keep back flat, and lift kettlebell with strong glute drive.
Single-Arm Press
3x8 each arm / 30 seconds
Press kettlebell overhead from shoulder, maintaining core tension.
Russian Twist
3x20 total / 30 seconds
Hold kettlebell close, twist torso side to side while seated.