Kettlebell Boot Camp Workout
Time: 30-45 minutes
Start your boot camp with a kettlebell dynamic warm up like this one:
- 8 KB halos (each way)
- 8 KB slingshots (each way)
- 8 KB figure eights (each way)
Part 1: Kettlebell/body weight strength circuit
- 15x two hand KB swings
- 7x burpees
Get as many rounds of this circuit as you can in five minutes.
Part 2: Kettlebell cardio conditioning circuit
- 10 KB squat cleans
- 5 KB renegade rows (each arm)
- 10 walking overhead KB lunge
Get as many rounds as you can of this circuit in ten minutes.
Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.
Forest Vance is a Level Two Russian Kettlebell Challenge Certified Instructor and runs a kettlebell boot camp out of Sacramento, CA. Check out Forest’s Kettlebell Basics site at for more workouts like these and a free copy of his Beginner’s Guide to Kettlebell Training.