12- 30 minute kettlebell routines

Kettlebell Training is very time efficient because kettlebells require your whole body to perform the exercises not just body parts.

Below are 12 kettlebell routines if you train 3 days a week you now have 1 month of Kettlebell routines at your disposal.

#1 Get-ups and Rows and swings
5 rounds
A1- Turkish Get-ups x 1/1 (TGU)
A2 - Rows x 5/5
followed by
B1 - Swings 5 x 20

#2 Top of each minute
A1- TGU x 5minutes
Top of each minute alternate between squats and swings for 20 minutes
B1- 5 Goblet squats
B2- 15 swings

#3 Complex
A1- TGU x 5 min
Perform as many rounds as possible in 20 minutes
Complex
5 swings
5 cleans
5 front squats
complete one side then go to the other side without putting the bell down.

#4 Clean and Press
A1- Clean and press x 5/5 for 5 sets
B1- Swings 5 x20

#5 Complex
As many rounds as possible in 20 minutes
5 cleans
5 fronts squats
5 presses
weaker side first

#6 Press and Snatch
5 sets of each
A1- Clean and press x 5/5
A2 - Snatches x 10/10

#7 TGU and Snatch
A1- TGU x 5min
15 minutes top of each minute perform 5 snatches each arm
B1- Snatches x 5/5 top of each minute

#8 Complex
As many rounds as possible in 20 minutes:
5 swings
5 snatches
5 clean and press
5 front squats
weaker side first

#9 TGU/Cleans
5 rounds
A1- TGU x 1/1
A2 - Cleans x 5/5
A3 - Plank x 30 sec

#10 Circuit as many rounds as possible in 20 minutes
A1- 5 goblet squats
A2 - Clean and Press x 5/5
A3 - Swings x 10
Rest as needed and repeat

#11 Circuit as many rounds as possible in 20 minutes
A1- Snatches x 5/5
A2 - clean and Press x 5/5
A3 - Rows x 5/5
A4 - Goblet Squats x 5

# 12 Squat and Snatch
5 sets of each
A1- Squat to press x 5/5
A2 - Snatches x 10/10

There you have it 12 Kettlebell workouts that you can do in 30 minutes or less, to learn more about kettlebell training in the high desert then join our meet-up group at www.highdesertkettlebellwarriors.com