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Kettlebell workouts are affordable, mobile, and incredibly tough. Kettlebells are efficient at activating large muscle groups in a coordinated fashion, resulting in a gut-busting workout. Strength training with kettlebells is intense and leads to striking progress in less time than traditional weight training. For example, the kettlebell swing exercise activates multiple muscle groups that would be impossible with machine based exercises. Try a new kettlebell workout routine!


  • Burpees




View Instructions


  • No Equipment Needed

Muscle Groups

  • Cardio-Respiratory System
  • Full Body


  • Strengthens upper body
  • Strengthens torso and hips.
  • Strengthens lower body.
Sets Reps Distance Duration
3 15
Tempo Intensity (% of Max) Weight Load Rest Period
Fast 90sec


  • Stand with your feet at hip-width.
  • Drop straight down onto your hands and kick your feet straight back (into a pushup position).
  • Move immediately into a pushup.
  • As you complete the pushup, immediately jump your feet forward between your hands.
  • And stand straight up.


  • When jumping the feet rearward, land with your body straight (do not droop the hips down).


  • Letting the hips sag or drop while in the pushup position.
  • Jumping the feet back one at a time (must jump both back at the same time).
  • Not jumping the feet forward far enough.