At-Home 25 Minute Single KB SHRED Workout

On weekends that I am home, I typically get a 20-30 minute kettlebell / bodyweight workout in my garage.

The set up is super basic – a few KBs, a pull up bar, a jump rope, and a few resistance bands –

But it’s amazing what you can get done with these simple pieces of equipment!

For example, here is the workout I have planned for this afternoon:

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At-Home 25 Minute Single KB SHRED Workout

++ This workout is a sample from my Kettlebell Challenge Workouts program (details below) ++

1 – KB SHREDDER CIRCUIT

– 7 1 arm KB swing OR KB snatch – right side
– 7 1 arm KB swing OR KB snatch – left side
– 5 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)
– 5 1 arm KB swing OR KB snatch – right side
– 5 1 arm KB swing OR KB snatch – left side
– 7 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)

.. 3 rounds for time ..

(should take approx 13-15 mins)

.. rest 2-3 mins, then:

2 – KB PUMP DAY

– 20 seconds push ups – as many as you can!
– 20 seconds rest
– 20 seconds KB towel curl – as many as you can!
– 20 seconds rest
– 20 seconds KB press (right side) – as many as you can!
– 20 seconds rest
– 20 seconds KB press (left side) – as many as you can!
– 20 seconds rest
– 20 seconds chin ups OR suspension trainer rows OR 1 arm KB rows (20 seconds per side if doing rows) – as many as you can!

… 3 rounds for time.

(should take approx 9 mins)

DONE!

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It is amazing what you can accomplish with a kettlebell and 20-30 minutes of workout time.

ALL excuses are out the window – let’s get this done!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

PS – Like this workout? Get 32 more like it by clicking below (Kettlebell Challenge Workouts):