60-40-20 Kettlebell Workout
This total body kettlebell workout is formatted in a decreasing repetition pattern which is my absolute favorite since I love getting the most challenging part of the workout out of the way first.
To complete this workout, I cycled through 60 reps of each exercise in round one before moving onto 40 reps in round two and 20 reps in round three. Please note in the workout graphic that I say to rest as needed. I made it my goal to get 60 reps in a row for the exercises in this workout, but that’s easier said than done for some of them! Definitely shake things out and take a breather if you need it in the middle of your reps (I sure did during deadlifts and high pulls!) while challenging yourself as you work through this one. Please also take time to warm up before busting out those kettlebell swings!
Weighted Crunch: Lie on your back with your legs straight up toward the ceiling. Grasp a kettlebell between both hands and extend your arms up. Brace your core and crunch up, lifting the kettlebell up toward your toes. Slowly lower your body and repeat.
Figure-8: Begin with your feet slightly wider than shoulder-width apart. Bend at the knees and weave a kettlebell in and out of your legs, behind and in front of the knees in a continuous figure-eight motion.
High Pull: Begin in a standing position with knees slightly bent, grasping the kettlebell with both hands. Raise your elbows and pull the kettlebell upwards to your shoulders. Lower the kettlebell to return to your starting position and begin again.
Deadlift: Begin standing with a kettlebell grasped in two hands and your knees slightly bent. Keep your eyes forward and slowly bend at the hip, lowering the kettlebell toward the ground and taking care to keep your back straight. Keep the kettlebell close to your legs and knees slightly bent. Slowly return to the starting position, squeezing your glutes as you come back up.
Kettlebell Swings: Begin by grasping a kettlebell with two hands and standing with your chest up, core braced and your shoulders back and down. Soften your knees and, keeping your bodyweight in your heels, lower your butt and then drive through your heels, swinging the kettlebell in an upward motion, pushing your hips forward and squeezing your glutes. Allow the kettlebell to descend and swing back between your legs as you shift your weight back into your heels and hinge at the hips.
- Top: Fabletics Teresa Tank
- Crops: Fabletics
- Shoes: Nike Flyknit
Photos: Stacey Lanier Photography
Location: Burn Boot Camp
Juliette | Namastay Traveling says
Ah those kettle bell swings are killer! I just learned how to do some kettle bell exercises at the gym and excited to try this out! I love the one exercise can work all-the-muscles…even if I can’t move the next day!
Haha! Same here!
Christina @ montessoriishmom.com says
I’ve never used kettlebells, but this looks like a really fun workout!
Patricia @Sweet And Strong says
Love this workout! I really really need to invest in a kettlebell set for my home gym. My go to workout when I’m in a rut is usually doing sprints on the treadmill with some ab exercises because I feel like the time goes by super fast.
Hey Julie, how heavy is your kettle bell here?
In this pic I used a smaller one just because I was pausing in the pictures and a heavy kettlebell feels even heavier but when I did this workout I went pretty heavy (for me) and used a 40-pound kettlebell. I definitely had to pause for breaks during the workout though!
Heather @ Polyglot Jot says
Love those leggings! Definitely pinning this workout for later! I love kettlebell workouts!
Fiona @ Get Fit Fiona says
I love workout that incorporate kettlebells! For some reason they’re just a fun piece of equipment to me. Thanks for the workout, I”ll have it a try this weekend.
Stephanie Prause says
Love this! I was just eyeing the kettlebells at the gym this morning but opted for something else instead. I’ll definitely give this a try.
Love your pants! I started working out with the kettlebell a year ago and my bum has felt it and see it! What a killer piece of equipment.
Love the idea of creating a workout around 1 piece of gym equipment! It definitely forces you to be creative.
That’s a good point, doing something other than your “old standbyes”. I think that’s what I’ve done lately is just stick to my norm and sometimes workouts like this can really challenge you! Thanks for the workout!
Kelli @ Hungry Hobby says
Love a good KB workout! I’ll be trying this when my shoulder gets better!
Hope your shoulder heals fast!! I’ve heard shoulder injuries can be so tough. <3
Fun ideas! I love the use of just one piece of equipment too – makes you get creative!!
Stacey Racette says
I love kettlebell workouts THANKS SO MUCH!
Sarah B says
I love how versatile kettle bells are! Thanks for the awesome workout!
this workout looks amahz. can’t wait until i’m done training for my half marathon so i can bust workouts like these out again! thanks julie.
Lindsay @ Hot Mess, Cool Day says
I did approximately 7839 deadlifts earlier this week and I’m still feeling it! I absolutely love my kettlebell though so I’m looking forward to trying this one!
Deadlifts always make me SO SORE! I did them yesterday and my hamstrings are seriously feeling it today.
Kaitlyn @ Powered by Sass says
Kettle bell workouts are some of my favorite! They’re challenging and keep my mind + body busy so I don’t get bored! Definitely saving this one.
Healthy Samantha says
Hi, very impressive workout program but what do you thing about getting heavier weights and doing less reps?
I love hypertrophy training as well! I personally like a variety in my workouts!
Pinning this! Kettlebell workouts are so hard but work so well. We do kettlebell swing jacks in my boot camp class and they are killer. Need to buy one for home workouts!
I LOVE your fabletics pants. They are so cute!
I have a kettlebell at home so this looks like an easy at-home workout to incorporate. About how long would you say it took you to do this full workout??
Andrea @ French Pressed Kitchen says
Woop just did this! Perfect Sunday motivation. But I just read you did it with a 40 so I’ll have to try it again since I only did 25 ¯\_(ツ)_/¯
Christine Maloblocki says
Just did this with a 25lbs- was great- super sweaty and fast! what weight would you recommend? Also is 1 figure 8 both sides (what I was assuming but wanted to check!) LOVED this and was easy to do at home- keep it coming!!!
Hi, for clarification on the reps, can you give an eexample…..round one 60 KB Swings, 60 dead lifts etc or 12 reps of each exercise totaling sixty reps i.e. 12 KB swings, 12 dead lifts. Thanks a bunch. KB are great. Absolutely love, but this will spice up my routine.
I’ve followed your blog for quite awhile now and I love it! I had twin girls 5 months ago and believe I am dealing with diastasis recti. Did you deal with ab separation at all after pregnancy? If so, I was just wondering the do’s and don’t of ab workouts when dealing with this! I love your workouts and want to start using them again but I’ve heard some exercises can actually be bad for ab separation and I don’t want to make it worse!