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The Kettlebell Workout You Can Do In Under 30 Minu...

The Kettlebell Workout You Can Do In Under 30 Minutes

The other day I had just finished my workout at the gym and was stretching/ rolling out some tights spots with a tennis ball. In between I kept taking stopping to play around on my phone to give my muscles a break.

Kettlebell workout that can be done in less than 30 minutes! Perform each exercise for 10-12 reps with little to no rest in-between. 4 rounds total with 2 minute break between sets!

Eventually a boxing class started, so I took my headphones out to listen to the music the instructor was playing. As I did, this guy walks past me as says;

“Taking a selfie?”

I was a bit shocked because, no, I WASN’T taking a selfie, and so I told him so. He replies;

“Yea right. I always know it’s a selfie when the person takes their headphones out.”

At this point i’m pretty irritated because – that’s super annoying. What – am I going to lie to this guy because I’m embarrassed for taking a selfie?! Mister plz – it takes a lot more than that for me to get embarrassed.

To make matters WORSE, the final thing he says to me is;

“Are you going to fess up and admit it?”

Like, WHAT THE WHAT. Get out of my face right now.

The most ironic part of this one-sided, irritating conversation is that – no I wasn’t take a selfie. I was EDITING a selfie, that I had taken like 20 minutes earlier. So there bud. So. Der.

I had to share this stupidly irritating story with you guys because you may at some point experience this kind of frustration yourself one day. Don’t ever let a person tell you you’re taking a selfie when you’re not. We’re better than that.

Back to the kettlebell workout – this workout I did yesterday morning with Adam and we were DRENCHED in sweat.

Kettlebell Workout You Can Do In Under 30 Minutes

Perform each exercise for the 10-12 reps each (15 reps for men) with minimal rest between exercises. Give yourself a 2 minute break and repeat for 4 rounds total.
The Kettlebell Workout You Can Do In Under 30 Minutes: Kettlebell Swings

1. Kettlebell Swing: Grab the kettlebell with both hands and stand with your legs wider than shoulder width apart. Bend at the hips, with a slight bend in your knees, and swing the kettlebell down and through your legs. Keep your back straight the entire time without letting it round out. You should feel a slight stretch in your hamstrings and glutes at the lowest point in the swing. On the way up, drive your hips through, using your glutes for power. Keep the kettlebell below shoulder height

The Kettlebell Workout You Can Do In Under 30 Minutes: Rollback to Jump

2. Roll Back to Jump: Stand with your feet shoulder width apart and arms by your sides. Bend at the hips and knees and gently roll backwards, bringing your shoulders to the ground. Without using your hands for support, roll forward up onto your feet and jump slightly into the air. If you are not able to do this movement with out your hands, try only using one hand for support, or just lightly with your fingertips.

The Kettlebell Workout You Can Do In Under 30 Minutes: Left Arm Press The Kettlebell Workout You Can Do In Under 30 Minutes: Right Arm Press

3. Shoulder Press (L/R): For this exercise, be sure you are using a kettlebell weight that you’re comfortable with, to avoid any injuries. Have your feet a bit wider than shoulder width apart with a strong, solid stance. Grab the bell in your right hand, with palms facing out and the weight resting on the back of your hand. Start with your elbow bent, the kettlebell at shoulder height. Press your arm up, using your core and upper body strength to lift it. Hold for a second at the top, and in a slow and controlled motion, bring it back down to starting position.

The Kettlebell Workout You Can Do In Under 30 Minutes: Squat Jumps

4. Squat Jumps: Begin with your feet shoulder width apart. Bend at the knees and bring your arms in front of you for momentum. Jump up, as high as you can, swinging your arms back behind you. As you land, keep your knees soft and go straight into a squat position again.

If you’re looking for more full body workouts, you can try this 14 Minute one or this outdoor one which requires no equipment!

What About You?!

  • Ever been caught taking a selfie?
  • Ever been wrongly accused of taking a selfie?
  • Do you incorporate KB’s into your workouts?

Pin For Later!

Kettlebell workout that can be done in less than 30 minutes! Perform each exercise for 10-12 reps with little to no rest in-between. 4 rounds total with 2 minute break between sets!

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  1. IS HE SERIOUS?! First of all, even if he thought you were taking a selfie, why in the world would he think it was appropriate to call you out on it?? And calling someone out on it is even dumb in itself because we all do it and you know he does too! That’s actually absurd. And really dumb.

    I’ve actually never used kettlebells before and don’t really know how! I’ll have to give this workout a try!

    • beverleyc

      29 June

      THANK YOU. Hahaha. Like who are you to call me out – maybe i was sending that photo to my mom haha.
      Hope you try out the workout and like it! the OH presses are a biatch

  2. That’s SO WEIRD. Even if you were, who the hell is this guy to think you have to “fess up” to him?? People are so bizarre sometimes…. Anyhow, this workout looks fantastic and totally up my alley, I have got to try it! I LOVE kettlebells, they make for the best quickie workouts.

    • beverleyc

      29 June

      hahah i know right – like a stranger i’ve never talked to before? so weird. hope you love the workout!!

  3. Bahaha that story. And oh how I love KBs except they are what broke my back so now I’m just giving them the side eye when I’m at work.

    • beverleyc

      29 June

      ummm you broke your back with kettlebells? i need that story.

  4. What a strange encounter! If you WERE taking a selfie, why would you need to admit it to him? Haha! Maybe it was his strange way of trying to flirt with you…? So odd. Looks like a great workout- squat jumps always kill!

    • beverleyc

      29 June

      hahah i actually think he was trying to flirt, but i got offended and irritated and then wrote about it. FLIRTING FAIL BY ALL ACCOUNTS.
      Thanks Liv xx

  5. I have no idea what I’m doing with kettlebells so this is great. Pinning it for later! And that guy at the gym sounds like a wacko- what does he really get out of that conversation? Psssh and moved on.

    • beverleyc

      29 June

      Perfect! Thank you for sharing!
      and i know, all he got was a sassy response and now lots of side-eye in the future. not a good way to start a relationship

  6. SoDamnGood

    29 June

    Literally laughing out loud at your story. TAKING and EDITING are two very different things.

    • beverleyc

      29 June

      my thoughts exactly!! MEN, amright?!

  7. Selfie police….who does that guy think he is?! Lol. He was probably just trying to get your number 😉 I don’t have a gym membership in my new city, but I love kettle bell workouts. I NEED to order one on Amazon asap. It’s one of the few workouts I can still do prego. Although probably have to modify your bad ass version!

    • beverleyc

      6 July

      haha right!? It was so weird and annoying. Oo i ended up buying mine from Kijiji. I figured the shipping costs would be through the roof haha!

  8. As soon as I recover from the half marathon I have tomorrow I am promising to get back to using kettle bells. I have not picked one up in an embarrassingly long time and this workout makes me miss it. Can’t wait to get back at it!

    • beverleyc

      6 July

      Yay!! Glad this made you think of it. Hope the half went awesome!!

  9. LOL oh my word! Mind your own business strange gym creeper. I do kettle bell workout but use hand weights instead because I don’t have one! Yikes! It’s totally on my list!

    • beverleyc

      6 July

      Hahah strange gym creeper – i like that! Dumbbells are super good too – i’d say they’re very similar in terms of getting what you want done

  10. I have a love hate relationship with kettle bells. Something I’ve probably commented here before, but it’s still true AF. They love to make me sore and I hate letting them do it lol

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