u/DmitriiFromKBMH

👨‍👧 WORKOUT WITH MY LITTLE BUDDY 💪

Who said workouts have to be serious? 😂
A little kettlebell work, some balance practice, and a fun way to get moving together!

10 MIN EMOM
Min 1 - 10-12 reps Hip Hinge Drill
Min 2 - 30 sec Single-Leg Stance (Eyes Closed) (L)
Min 3 - 30 sec Single-Leg Stance (Eyes Closed) (R)
Min 4 - 10-12 reps Goblet Squats
Min 5 - 10-12 reps Romanian Deadlift
🔁 Repeat for 2 rounds.

She's got her own version of the workout, and I've got mine. 😅
💾 Save this for your next workout!

New to kettlebells? Start here. 👇

You don’t need complicated movements or heavy weights to build a strong foundation. These 4 beginner-friendly exercises cover the basics - squat, hinge, pull and press - while working your full body.

1. Goblet Squat

A simple way to learn the squat pattern while keeping the kettlebell close to your body. Great for building your quads, glutes and core.

2. Goblet Bent Row

A beginner-friendly pulling movement that targets your upper back, lats and arms while teaching you to maintain a strong hinged position.

3. Romanian Deadlift

Learn the hip-hinge pattern while building your hamstrings and glutes. Focus on pushing your hips back and keeping your spine neutral.

4. Goblet Press

A simple pressing movement that works your shoulders, triceps and core while teaching you to control the kettlebell overhead.

OPTIONAL WORKOUT 👇

20 MIN EMOM

Min 1

Goblet Squat × 10–12

Min 2

Goblet Bent Row × 10–12

Min 3

Romanian Deadlift × 10–12

Min 4

Goblet Press × 8–10

Min 5

Rest 😮‍💨

🔁 Repeat for 4 rounds.

Choose a weight that allows you to move with control and keep your technique solid from the first rep to the last.

💾 Save this for your next beginner kettlebell session.

Two kettlebells. Four movements. 400 total reps. 😈

Breakdown:

10 ROUNDS

10 Double Romanian Deadlifts

+ 10 Double Bent-Over Rows

+ 10 Double Swing Cleans

+ 10 Double Seesaw Press

= 40 REPS PER ROUND

😮‍💨 REST 90 SEC

Then do it 9 more times.

10 rounds × 40 reps = 400 TOTAL REPS.

Pace yourself, keep your form sharp, and save some gas for those final rounds. 🔥

SAVE & TRY LATER

Read first👇

6-8 SETS

90 SEC REST BETWEEN SETS

5 Kettlebell Swings

+ 5 Clean Squats

+ 5 Kneeling Shoulder Press

+ 5 Half Kettlebell Burpees

+ 5 Kettlebell Swings

⚠️ No rest between movements.

Complete the entire complex without putting the kettlebell down.

😮‍💨 Rest 90 sec after each full set, then go again.

6-8 rounds. One kettlebell. No breaks.

🔥 How many sets can you handle?

One kettlebell. One side. 

Five movements connected into one continuous flow.

8 TOTAL SUPERSETS

4 SETS LEFT + 4 SETS RIGHT

60 SEC REST BETWEEN SETS

LEFT ARM

2-3 Dead High Pull (L)

+ 2-3 Dead Clean Squat (L)

+ 2-3 Front Rack Squat (L)

+ 2-3 Swing Snatch (L)

+ 2-3 Swing Cluster (L)

REST 60 SEC 😮‍💨

RIGHT ARM

2-3 Dead High Pull (R)

+ 2-3 Dead Clean Squat (R)

+ 2-3 Front Rack Squat (R)

+ 2-3 Swing Snatch (R)

+ 2-3 Swing Cluster (R)

REST 60 SEC 😮‍💨

🔁 4 sets each side = 8 total supersets

Complete the entire sequence without putting the kettlebell down or resting between exercises.

🔥 Pull. Clean. Squat. Snatch. Cluster. Rest. Repeat.

You can find this workout in KBMH app

Name: Power Flow Superset

Read first 👇

15 MIN LADDER

Work your way down from 10 → 9 → 8 → … → 2 → 1

1 - Goblet Clean Squat

10 → 9 → 8 → … → 2 → 1

2 - Goblet Shoulder Press

10 → 9 → 8 → … → 2 → 1

3 - Inchworm to Stand

10 → 9 → 8 → … → 2 → 1

⚠️ Complete each movement before moving on to the next.

15-minute time cap.

Your goal is to complete the full countdown as fast as possible.

15 minutes. 3 movements. 135 reps.

How fast can you finish? 🔥

Read first👇

30 minutes. 1 kettlebell. 3 rounds.

This one keeps you moving from start to finish - with just one precious minute to catch your breath every 10 minutes. 😮‍💨

Breakdown:
30 MIN EMOM
Min 1: 20 Russian Swings
Min 2: 14 Alt. Bent Rows
Min 3: 14 Alt. Goblet Back Lunges
Min 4: 12 Kneeling Goblet Press
Min 5: 12 Sumo High Pulls
Min 6: 16 Alt. Swings
Min 7: 14 Alt. Halos
Min 8: 16 American Swings
Min 9: 14 Alt. High Pulls
Min 10: REST 😮‍💨
Repeat for 3 rounds.

You’ll hit your legs, back, shoulders, arms and core - all with a single kettlebell.
Pick a weight that lets you hit every rep with solid form, but makes those final minutes count.

SAVE & TRY LATER 🔥

Read first👇

20 MIN - AMRAP

Complete as many rounds as possible

LEFT ARM
2 Swing Clean
2 Clean Squat
2 Clean Press
2 Snatch
RIGHT ARM
2 Swing Clean
2 Clean Squat
2 Clean Press
2 Snatch

1 ROUND = both arms completed

Keep the kettlebell in your hand throughout each side.
No breaks between movements 🔥

Read first👇

🥋 MARTIAL ARTS POWER & CONDITIONING

A 20-minute kettlebell session designed to complement your martial arts training.

⏱️ EMOM: 5 exercises × 4 rounds (30 sec work / 30 sec rest)
1 min - Goblet Dead Clean & Push-Out
2 min - Back Lunge & Cross-Body Swing (L)
3 min - Back Lunge & Cross-Body Swing (R)
4 min - Kneeling Halo & Diagonal Press
5 min - Alternating Swings
Repeat for 4 rounds.

Build power, balance, coordination, rotational control, core stability and conditioning - qualities that carry over to martial arts and athletic movement.

🔥 20 minutes. One kettlebell. Full-body work.

Choose a weight that challenges you without compromising your technique.

Save it for your next conditioning session. 🥋

FOR TIME (30 min cap)
10-9-8-7-6-5-4-3-2-1

front to backs
goblet clusters
dead clean & press (alt)
lunge press (L)
lunge press (R)
dragon situps

10 reps of each, then 9, all the way to 1.

save & try later 👊

Your 15-minute TABATA is here 👇🏽

TABATA 🔥

20 sec WORK

10 sec REST

5 rounds / 1-2 min rest between rounds

1 👉 Halo Squat

2 👉 Goblet Back Lunge

3 👉 Russian Swing

4 👉 Ballistic Rows

5 👉 Clean & Press (L)

6 👉 Clean & Press (R)

Short intervals. Full body work. Very little time to recover. 😅

Choose a kettlebell you can comfortably use for all 6 exercises while maintaining good form.

I used 👉 16kg

🔥 3 minutes per round

🔥 15 minutes of work total

Read before using 👇🏼

35 min EMOM ⏱️🔥

Min 1: 6-8 Dead Clean Squat (L)

Min 2: 6-8 Dead Clean Squat (R)

Min 3: 6-8 Shoulder Press (L)

Min 4: 6-8 Shoulder Press (R)

Min 5: 16-20 Goblet Bent Row

Min 6: 12-15 American Swings

Min 7: 12-16 Around The Slings (Alternating)

Repeat the full 7-minute cycle until you complete 35 minutes (5 rounds total).

This EMOM is all about strength, power, and conditioning in one session. 💥 The single-arm work challenges stability and balance, rows build your upper back, swings keep your heart rate up, and Around The Slings finish each round with core and grip engagement.

Choose a kettlebell that lets you keep good form across all 35 minutes, and stay consistent from the first round to the last. 💪