u/vadim-kettlebell

350 reps

beginner KB complex

10 Bent Row

10 Goblet Clean

10 Crush Press

10 Swings

10 Around The World

10 Reverse Lunges

10 Floor Press

rest as needed between sets

My wife asked me to clean around the house.

Instructions unclear. 🤷‍♂️

So I cleaned the kitchen.
Cleaned the living room.
Cleaned the bedroom.
Cleaned pretty much everywhere, even the roof of my Jimny. 😂

Technically, I did exactly what she asked.

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FAT BURNERS 🔥 (with Pavel Krotov)

Want some kettlebell moves that gets your heart rate up and hits your whole body with just one kettlebell?

These 4 kettlebell moves combine power, conditioning, and full-body strengt - perfect when you want to work hard and get sweaty.

1. Row Cleans

Combine a strong pull with an explosive clean. Your back, arms, core, and hips are all working while the continuous movement keeps your heart rate up.

2. Devil Snatch

Burpee down, then explode up into a kettlebell snatch. Full-body, fast, and brutal in the best way. This one will get you breathing hard quickly.

3. Alternating Swings

A classic kettlebell conditioning move. Drive through the hips and switch hands at the top of each rep to build power, endurance, and grip strength.

4. One Arm Thrusters

Squat down and drive straight into an overhead press. Legs, shoulders, core, and lungs all working together in one movement.

Optional workout 👇

28 Min EMOM

Min 1

Row Cleans × 8 left arm

Min 2

Row Cleans × 8 right arm

Min 3

Devil Snatch × 6 left arm

Min 4:

Devil Snatch × 6 right arm

Min 5

Alternating Swings × 20 reps

Min 6

One Arm Thrusters × 5 each arm

Min 7

Rest 😮‍💨

Repeat for 4 rounds.

Choose a kettlebell that lets you move with good technique while still making each round challenging (something you can shoulder press for 10-12 times on each shoulder is a good start)

40 min kettlebell EMOM

min 1: 12 reps
Front To Backs
min 2: 12 reps
Squatted Curls
min 3: 12 reps
Goblet Shoulder Press
min 4: 16 reps
Balistic Rows
min 5: 12 reps
Front Raises
min 6: 16 reps
Plank Side Drag
min 7: 20 reps
Reverse Mountain Climb
min 8: Rest
& follow for more 💪

📲 400+ Workouts in the KBMH app 👉 https://m.kbmh.app

Got 20 minutes?

TRY THIS FULL BODY BURN 🔥

as many rounds as you can in 20 minutes:

2 Swing
2 Clean
2 Snatch
2 Squat
2 Thrusters

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1. Atlas Swing
2. Side Swing Clean
3. Z-Tucks
4. Reverse Plank Overbells
5. Samurai Chops (L)
6. Plank Side Drag
7. Around The Slings
8. Overhead March
9. Extended Halos
10. Dead Bug

📲 Download KBMH - Kettlebell Workouts App 👉 https://m.kbmh.app

If you’ve told me that you can get a crazy lower-body pump with just one kettlebell back in my CrossFit days, I would probably reconsider our friendship 😂

Did this one couple of days ago, still walking like a baby giraffe 🦒
My legs forgot how to leg.

Here’s the breakdown:

5 rounds - 90 sec rest between each round

8 reps Goblet Clean Squat
+8 reps Gorilla Swing
+8 reps Goblet Squat
And finish off with maximum air squats (fast!)

I used 24kg - if you have multiple weights, do 1-2 rounds with a lower weight and increase each round until the Air Squats feel like 120kg Barbell Back Squat.

This workout doesn’t take long. You can do it as part of your workout, a cashout, or a standalone quick burn.

SAVE & TRY LATER

📲 Download KBMH - Kettlebell Workouts App 👉 https://m.kbmh.app

First time I’ve ever tried this kind of training and honestly… it’s SUPER fun.

Fun fact, I was a hip hop instructor when I was like 16 😂 and this weirdly reminds me of that. Learning combinations, finding the rhythm, connecting movements together… just with a heavy piece of iron in your hand now.

Definitely adding more flow work into my routine.

And a little secret 🤫

Jarrod is officially joining KBMH as our FIRST coach.

This is the first step toward turning KBMH from just my workouts and programs into a real kettlebell platform with different coaches, training styles, programs and eventually much more.

You’ll see Jarrod’s programs and coaching inside the app very soon 👀

Truly an amazing guy and I’m very grateful for the opportunity to work with him and learn from him.

📲 Download KBMH 👉 https://m.kbmh.app

I love kettlebells.

📲 Download KBMH - Kettlebell Workouts App 👉 https://m.kbmh.app

Kettlebell Ladder Challenge 🔥

15-12-9-6-3
20-minute time cap ⏱️

Snatch (L)
Clean Lunge (L)
Snatch (R)
Clean Lunge (R)
American Swing

Complete 15 reps of each, then 12, 9, 6 and finish with 3.

How fast can you finish? 👀

📲 Download KBMH - Kettlebell Workouts App 👉 https://m.kbmh.app

Swing & Smash EMOM 🔥

20-minute EMOM with Katya. Simple, sweaty, full body.

Min 1: 30 sec Kettlebell Halos
Min 2: 30 sec Russian Swings
Min 3: 30 sec Russian Twists
Min 4: 30 sec Situps
Min 5: 30 sec Burpees

4 rounds. 20 minutes. Let’s go 👊

🏋️ Workout: Swing & Smash EMOM in the KBMH app

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I LOVE goblet clusters.

Clean, squat, thruster 👉 you’re basically hitting everything in one movement. Strength, conditioning, legs, shoulders… and it gets nasty very quickly 😅

One of those exercises I never get tired of putting into workouts.

📲 Download KBMH 👉 https://m.kbmh.app

It's Saturday, baby is sleeping (kinda), and we with @katrin.kettlebell have just enough time to squeeze in a kettlebell workout 💪

Super quick, super simple 👇🏼

21 reps, 18 reps, 15 reps all the way to 6

Goblet Clean Squat
Situps

That's it, took us around 12 minutes, legs and core are COOKED 👨‍🍳

You can make the workout longer by adding more weight (I used 24 kg, katrin - 8kg), add burpees, or just take your time to make it less intense.

Save it & try later

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

A quick Mobility & Pump routine to wake up your body and get moving 👇🏼

30 sec each exercise
No rest. Just 5 minutes.

1 👉 Around the World
2 👉 Upright Rows
3 👉 Halos
4 👉 Front to Backs
5 👉 Russian Swings
6 👉 Romanian Deadlift
7 👉 Swing Cleans
8 👉 Goblet Back Lunges
9 👉 Goblet Shoulder Press
10 👉 Squatted Curls

Nothing crazy. Just enough movement to loosen up, get some blood flowing, and feel awake before you start your day.

Grab a light kettlebell and follow along.

☀️ 30 seconds per move
🔥 5 minutes total

📲 Download KBMH - Kettlebell Workouts App! https://m.kbmh.app

12-Minute Kettlebell EMOM Complex 🔥

A quick full-body complex when you want to get a lot done in very little time 👇🏼

EMOM 🔥

12 minutes / 4 rounds

MIN 1
4 Swings
4 Swing Cleans
4 Presses

MIN 2
4 Swings
4 Swing Cleans
4 Presses

MIN 3
40 sec Inchworm

Repeat for 4 rounds 🥵

Keep the kettlebell moving through the complex, then use the inchworms to get some bodyweight work and mobility in.

Choose a weight you can press comfortably for all 4 reps, even as fatigue builds.

🔥 3 minutes per round
🔥 12 minutes total

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

8 exercises. 40 seconds of work each minute. Whatever time is left = rest. Complete 5 rounds for a full 40-minute workout.

1️⃣ Russian Swing
2️⃣ Air Squat
3️⃣ Alternating Bodyweight Lunges
4️⃣ Jumping Jacks
5️⃣ Russian Twist
6️⃣ Goblet Overhead March
7️⃣ Burpees
8️⃣ Sit-Ups

Repeat × 5 rounds 🥵

Pick a kettlebell you can shoulder press 10 times for multiple sets.

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Your 15-minute TABATA is here 👇🏼

TABATA 🔥

20 sec WORK
10 sec REST
5 rounds / 1-2 min rest between rounds

1 👉 Clean Squat
2 👉 Squat to Lunge
3 👉 Thrusters
4 👉 Front to Backs
5 👉 Upright Row
6 👉 Balistic Rows

Short intervals. High intensity. Very little time to recover. 😅

The goal is to keep your pace high without letting your technique fall apart.

Choose a kettlebell you can shoulder press for 10 times on each shoulder (or lower)

Vadim 👉 24kg
Katrin 👉 8kg

🔥 3 minutes per round
🔥 15 minutes of work total

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Read before using 👇🏼

POWER CLEAN COMPLEX 🔥

5 SUPERSETS
60 sec rest between sets

1 Dead Snatch
+ 2 Swing Snatch
+ 3 Swing Clean Squat
+ 4 Thruster
+ 5 Push Press

Left + Right = 1 Superset

That’s 30 reps per superset and 150 reps total. 😅

Try to complete each side without putting the kettlebell down. Stay controlled through the early reps because the thrusters and push presses are where the burn really starts to build.

💪 Workout name in the KBMH app: Power Clean Complex

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Read before using 👇🏼

AMRAP 20’ 🔥

2 Devil Snatch (L)
2 Clean & Press
2 Devil Snatch (R)
2 Clean & Press

Keep cycling through the sequence for as many quality rounds as possible in 20 minutes.

It’s only 8 reps per round, but don’t underestimate how quickly they add up. 😅 Keep the transitions smooth, control the bell, and find a pace you can maintain for the full 20 minutes.

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app