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How to use these workouts

Modify/substitute as needed

What weight kettlebell should I use?

What if I don’t (or only) have kettlebells?

Efficient full-body strength and conditioning

Kettlebell

3 rounds
- thrusters 5/side 
- rows 10/side 
- Offset pushup/shoulder tap, 10/side
- reverse lunge/bicep curls, 10-12

15 Minute Full-Body

3 rounds
- thrusters 5/side 
- rows 10/side 
- Offset pushup/shoulder tap, 10/side
- reverse lunge/bicep curls, 10-12

3 round circuit 
(rest as needed but keep it honest) 

6 overhead press (each arm)

5 x complex (row(2) + dead-stop clean ¥+ offset squat) each side 

10 swings per arm

1 Bell Burner (15 min)

This was a GOOD ONE 🙌

6 rounds (2 min/round aka E2MOM):
5 clean + thrusters (“clusters”)
5 pull-ups

(2 min rest)

4 rounds
(2 min/round, 1 min rest rest between rounds):

10 reverse lunge + knee drive
 (R + L = 2 reps)
5 x (push-ups(2) + renegade row) 

Bonus: 2 mile run

20-Minute Full-Body Muscle

Every minute, switch exercises 

1. 6 clean + press 
2. 6 pull-ups

(Not into cleans? Just do presses)

10 minute EMOM

20-Minute Full-Body Toaster

2 rounds:
10 swings per arm 
6 offset thrusters/side
6 rows + 6 suitcase deadlifts/side 
5 half-kneeling woodchops/side

Then:
Push-ups to fatigue x1 
Pull-ups to fatigue x 1

Kettlebell full-body + core (17 min)

3 rounds:
Half-kneeling shoulder press 
Bent over rows 

3 rounds:
Goblet squats 
Offset push-up w/ shoulder tap 
Kneeling bicep curls

Single kettlebell: Beginner, 20-Minute Full-Body (no swings!)

4 rounds:
6 rows per arm
12 swings
10 crush push-ups 
8 goblet squats

I’m using a 32KG bell

Big Bell Blast (1 Bell, 16 Minute Full-Body)

17-minute single bell full-body pump

Full-body kettlebell 2

15-minute Heavy Bell Leg Blaster

Perform snatches for each arm 

*If no pull-up bar, substitute bent-over rows

15 Minute Burner

4 rounds:
6 squat to press
8/8 gorilla rows 
10 + 10  SH swing 

Bonus (1 round):
Push press to fatigue 
Plank pull-through to fatigue

Full-Body Kettlebell

Push-ups + Swings

4 rounds:
5 clean + thruster complex 
5 renegade rows (R+L = 1)

2 rounds:
15 deficit push-ups 
6 snatches/arm

15-Minute Full-Body

14-Minute High Intensity

4 rounds:
 (right then left = 1 round)

5 x (clean + swing + snatch)
 ⏱ Switch arms every 1:15

10 Minute Technique + Conditioning

12 minute EMOM

3 rounds, 1 minute per exercise:

Bulgarian split squat (8/leg)
KB swings (15)
KB pushups (20) 
Pull-ups (8)

12 Minute EMOM

10 minute EMOM

1. 10 cleans 
2. 5 snatches R + 5 snatches L

10-Minute EMOM

2 rounds:

5 clean press, straight into 5 push press 
12 rows
12 rev lunge 
8 squats

2 rounds:
5 snatches (or half snatches 
20 feet up push-ups

15 Minute Full-Body

Kettlebell circuit - 4 rounds 
6 clean + press
8 double racked squats 
8 pull-ups

15 minute full-body

3 x 3 offset squats per side
5 x 5 single hands swings/side 

Grab a bell that challenges you in these rep ranges - if you’re bell is more moderate weight, increase the reps!  I used 32kg

The asymmetric loading of the offset squats really challenges the core as you work not to tip, bend or twist! (I soon found my left arm starting to have trouble holding the rack position, so I used my right hand to assist.)

Big bell legs + core (15 min)

LOVED this session - upper, lower, core, and a touch of cardio - all in under 30 min!

Never underestimate the power of well-designed strength circuits and minimal equipment!

4 rounds:
Alternating rack/shoulder press
(6 per side)
10 cleans
30 double-unders

4 rounds:
5 feet-elevated renegade rows (R+L =1)
8 dual-racked quats 

2 rounds:
15 feet-elevated deficit push-ups
 12 goblet curls 
30 double-unders

30 minute “Dadbod Classic”

It can be clutch to have a few quick workouts on-demand for when you’re short on time, but want to fit in a little movement!

These two moves will hit your legs, shoulders, triceps, back and biceps 🔥

I hit this session in between a couple of long hospital shifts.

10 minute EMOM: 
(Every minute, switch exercises - this should allow about 40-45 seconds rest between sets)

5 rounds:
1. 6 thrusters 
2. 10 locomotive rows (R+L = 1 rep)

10 MINUTE EMOM

5 x 10 KB swings  EMOM

5 x 5 clean/press EMOM per side 

3 round circuit:
12 feet elevated deficit push-ups 
8 pull-ups 
10 double racked reverse lunges

Big bad basics (30 min)

As many rounds as possible 

6 dual racked squat 

10 feet-elevated deficit push-ups

8 MINUTE EMOM

15 minute EMOM (5 rounds, every minute switch exercises):
1. 5 renegade rows (R+L =1)
2. 5 clean + press 
3. 10 racked reverse lunges (R+L = 2)

15 minute EMOM

These workouts each use just one pair of dumbbells, or a single dumbbell

Dumbbell

4 sets:
3x burpee/snatch/push-press combo per side 

3 rounds:
Offset reverse lunge + hold (8/side)
Crush push-ups (15)

3 rounds:
Rows (12/side)
Goblet squats (10)

Single Dumbbell Full-Body

2 Dumbbells, 20 Minutes, Full-Body

2 rounds, 6-8 reps per movement 
🔹reverse lunge/knee drive + shoulder press with pause 
🔹push-up (2) + renegade row (push-ups + R/L = 1)
🔹sit-up + crush-grip overhead press 

🔥Bonus🔥:
Knee-jump to snatch (2 sets/arm)

Core-Crushing Combos

12 Minute Arms + Abs

20-Minute Full-Body

All you need is one dumbbell that you can overhead press at least 5 times!

Single Dumbbell Full-Body 2

15-Minute AMRAP

Quick and sweaty full body (12-15 minutes)

Lebert Equalizer Bars

8-Minute Beginner Circuit

6-12ish reps/move - choose a rep change that is challenging for *you* 

3 rounds 
Dip + L-sit
Marching switch-grip inverted rows 

2 rounds
Push-up + knee tuck 
Commando row + “muscle up”
Walk-up planks 

2 sets:
Oblique knee-raises

25-Minute Push-Pull-Core

Quick little sesh!
Great as a warmup or finisher.

3 rounds (feel free to do more!)
12 dips 
12 feet-elevated inverted rows 
6 “EQ muscle-ups” per side

Push/pull/core 2

A blend of kettlebells, dumbbells, bodyweight, calisthenics, bands, and more

Mixed Minimalist

3 rounds:
5 clean/press (each arm)
15 inverted rows

3 rounds:
12 feet-elevated parallette push-ups 
10 kneeling KB curls 

BONUS 2 rounds:
5 half/snatches per arm

20 Minute Single Bell + Bodyweight

3 rounds:
15 inverted rows 
10 suspension push-ups 
15 lunges/leg

TRX Simple Circuit

12-Minute Pull-Push-Hinge EMOM

Landmine Basics: push-pull-rotate

This video demonstrates a variety of push-up variations. Give each one a try!

As a challenge, see if you can do at least five reps of each in one work out.

Push-up variations

Try these different plank variations! As a challenge, see if you can do at least 30 seconds of each one.

Plank variations

Bodyweight

Emphasis: explosive lower body, core, and upper-body push.

Adjust the rep ranges as needed. (I did the upper number of each range for this workout and found it challenging.)

3 rounds:
🔹6-10x push-up/shoulder-tap + quad pose/shoulder/tap (full sequence = 1 rep)
🔹6-10/side: plyo reverse lunge+knee drive 

3 rounds:
🔹5-8x knee-jump to jump-squat 
(If you are still getting the hang of this one, just substitute jump-squats)
🔹6-12x plank tricep extension+knee drive

Bonus‼️
4-6x 100m (or 15-20s) sprints

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