Kettlebell / Bodyweight Metabolic Depletion Workout

I was hesitant to share this workout with you today.

The Kettlebell Challenge Workouts system is MUCH more than just a bunch of workouts thrown together – and sharing a one-off from the program doesn’t really do it justice.

But I have been getting a lot of requests for a sample from the program.

So here you go :)

Just keep in mind that this workout is part of a greater system. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you an idea.

And heck – you can take this workout and use it with your clients and/or yourself, and see how it goes!

Also – it is possible that there are some moves / exercise names in this workout that you may not be familiar with. But don’t worry, all the moves in the program are either shown in the video series included, or a link is provided to a video that shows how to do them safely and effectively.


Kettlebell / Bodyweight Metabolic Depletion Workout
in the style of Kettlebell Challenge Workouts


Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

Jumping Jacks
Bodyweight Squats
Wall Slides


1 – Do the following ladder sequence two times – starting back at the beginning after the first time through. Rest as needed, but as little as possible:

2 KB presses per side
8 split squats per side
4 KB presses per side
10 split squats per side
6 KB presses per side
12 split squats per side

2 – Do the following circuit 4 times, resting as needed, but as little as possible:

1 arm KB row – 12 per side
push ups – 10

3 – Do the following circuit 3 times. Each exercise is to be performed for 30 seconds:

squat jumps
opposite hip touch
cross body mountain climber


Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
hang from bar


There you have a sample workout from Kettlebell Challenge Workouts.

If you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

Check out Kettlebell Challenge Workouts at the link below:

=> Kettlebell Challenge Workouts

And here’s to your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting

PS – Like this workout? Check out my Kettlebell Hacks video course for inside tips and tricks to rapidly master the basics of KB training. It’s free for a limited time when you use the link below: