r/kettlebell_workouts

Want bigger shoulders, a stronger back, and arms that actually fill out your t-shirt? Read this first. 👇😈

This upper-body ladder combines presses, rows, pushups, and floor presses into one high-volume challenge that builds muscle, strength, and endurance all at the same time.

👉 A ladder means you’ll complete all exercises for 21 reps, then 18, then 15, and continue descending until you finish the final round of 3 reps.

👉 Pick a kettlebell you can comfortably shoulder press for 15-20 reps when fresh. The shoulder presses will be the limiting factor long before the rows.

👉 The first round is a trap. Twenty-one reps feels manageable… until you remember you still have six more rounds waiting for you. 🔥

🔥 Upper Body Uprising #741

⏱️ 40-Minute Cap

21-18-15-12-9-6-3

Shoulder Press (L)
Shoulder Press (R)
Bent Row (L)
Bent Row (R)
Pushups
Goblet Floor Press

Complete all exercises for 21 reps before moving to 18 reps, then continue descending until you finish the final round of 3.

The presses hammer your shoulders. The rows build your upper back. The pushups light up your chest and triceps. And the floor presses make sure every pushing muscle gets its turn to suffer. 😈

The reps get smaller.

The burn doesn’t.

Stay patient during the big rounds. Break sets before you have to. And when your shoulders start questioning your life choices, remind yourself that’s exactly how stronger muscles get built. 🔥

💪 Workout name in the KBMH app: Upper Body Uprising #741

📲 Download KBMH - Kettlebell Workouts App! 👉 https://onboarding.kbmh.app/?source=vadim\_

This EMOM combines swings, rotational work, and oblique-focused movements into one fast-paced workout that builds a stronger, more resilient core while keeping your heart rate elevated.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains to recover before the next minute begins.

👉 Pick a kettlebell that allows you to stay explosive on the swings while keeping good control during the core movements.

👉 Don’t rush the crunches. Your abs should be doing the work, not momentum. 🔥

🔥 Core Carnage #386

⏱️ 20-Minute EMOM

Minute 1:
12 Atlas Swings

Minute 2:
20 Russian Swings

Minute 3:
12 Front to Backs

Minute 4:
12 Oblique Side Crunches (L)

Minute 5:
12 Oblique Side Crunches (R)

🔁 Repeat 4 Total Rounds

The swings challenge your conditioning and posterior chain. The Front to Backs light up your midsection. The side crunches hammer your obliques. And the nonstop pace makes sure your core never gets a chance to relax. 😈

A strong core isn’t just about seeing abs.

It’s what helps you lift heavier, move better, and stay stronger when fatigue kicks in.

Stay controlled. Keep moving. And enjoy the burn. 🔥

💪 Workout name in the KBMH app: Core Carnage #386

📲 Download KBMH - Kettlebell Workouts App! 👉 https://onboarding.kbmh.app/?source=vadim\_

Better read this before doing the workout… 👇😈

This EMOM looks innocent on paper.

Thirty minutes later, your legs, grip, shoulders, and lungs might have a different opinion.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains to recover before the next minute begins.

👉 Pick a kettlebell you can comfortably shoulder press for 12 quality reps. If you’re fighting for your life during round one, you’ve already lost.

👉 The biggest mistake is rushing the deadlifts and squats early. This workout rewards consistency, not heroics.

🔥 Iron Engine #253

⏱️ 30-Minute EMOM

Minute 1:
12 Single-Leg Deadlifts (L)

Minute 2:
12 Single-Leg Deadlifts (R)

Minute 3:
12 Suitcase Deadlifts (L)

Minute 4:
12 Suitcase Deadlifts (R)

Minute 5:
12 Goblet Squats

Minute 6:
15 Sumo Deadlift Squats

Minute 7:
12 Goblet Shoulder Presses

Minute 8:
14 Bent Rows (L)

Minute 9:
14 Bent Rows (R)

Minute 10:
12 Kettlebell Halos (Alt)

🔁 Repeat 3 Total Rounds

The deadlifts challenge your balance and posterior chain. The squats hammer your legs. The presses and rows build upper-body strength. And the halos quietly torch your shoulders while testing your control. 😈

This isn’t a sprint.

It’s an engine builder.

Stay smooth early. Breathe during every transition. And when the final round arrives, remind yourself that strong athletes aren’t built by workouts that feel easy. 🔥

💪 Workout name in the KBMH app: Iron Engine #253

📲 Download KBMH - Kettlebell Workouts App! 👉 https://onboarding.kbmh.app/?source=vadim\_

A stronger core won’t just look better. It’ll make every kettlebell exercise feel easier. 😈

This EMOM combines explosive clusters, swings, and core-focused movements into one workout that builds stability, endurance, and the kind of strength that carries over to everything else you do.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains to recover before the next minute begins.

👉 Pick a kettlebell you can cluster for 10 smooth reps while staying explosive. The goal is to finish every round strong, not crawl through the final minutes.

👉 Don’t rush the core exercises. Your abs aren’t just there to burn - they’re there to resist movement and keep you stable under fatigue. 🔥

🔥 Core Crusher #618

⏱️ 20-Minute EMOM

Minute 1:
10 Dead Clusters (Alt)

Minute 2:
20 Russian Swings

Minute 3:
12 Oblique Side Crunches (L)

Minute 4:
12 Oblique Side Crunches (R)

Minute 5:
30 Russian Twists

🔁 Repeat 4 Total Rounds

The clusters challenge your entire body. The swings keep your heart rate elevated. The side crunches hammer your obliques. And the Russian twists make sure your core never gets a chance to relax. 😈

A strong core isn’t just about abs.

It’s what helps you squat better, press stronger, swing harder, and stay injury-free while doing it.

Stay smooth. Stay controlled. And when your abs start shaking during the final round, remember that’s exactly where progress happens. 🔥

💪 Workout name in the KBMH app: Core Crusher #618

📲 Download KBMH - Kettlebell Workouts App! 👉 https://onboarding.kbmh.app/?source=vadim\_

This isn’t conditioning.

This is a straight-up upper body pump session.

One kettlebell.
Five movements.
Twenty minutes.

The goal isn’t survival.
The goal is to leave with your sleeves feeling tighter than when you started.

Give it a shot and let me know if your shoulders survive this. 😏

20 min EMOM
30 sec work / 30 sec rest
min 1: 30 sec Goblet Front Raise
min 2: 30 sec Curl to Triceps Extension
min 3: 30 sec Kettlebell Halos (Alt)
min 4: 30 sec Upright Row
min 5: 30 sec Goblet Bicep Curls

📲 Structured programs & 400+ Workouts in the app! 👉 https://onboarding.kbmh.app/?source=vadim\_reddit

Legs burning. Core shaking. Heart rate climbing. 😈

This full-body EMOM combines squats, thrusters, lunges, rows, and core work into one powerful conditioning session that builds strength, stability, and endurance at the same time.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains to recover before the next minute begins.

👉 Pick a kettlebell you can comfortably thruster for 12 quality reps. The workout is long enough that pacing matters more than showing off.

👉 The temptation is to rush. Don’t. The athletes who stay smooth and controlled early are usually the ones still moving well in the final round. 🔥

🔥 Full Body Power Flow

⏱️ 32-Minute EMOM

Minute 1:
8-12 Dead Clean Squats (L)

Minute 2:
8-12 Dead Clean Squats (R)

Minute 3:
8-12 Goblet Thrusters

Minute 4:
8-12 Suitcase Lunges (L)

Minute 5:
8-12 Suitcase Lunges (R)

Minute 6:
12-16 Alternating Plank Side Drags

Minute 7:
16-20 Alternating Bent Rows

Minute 8:
45-Second Plank (or Rest)

🔁 Repeat 4 Total Rounds

The clean squats and thrusters hammer your legs. The suitcase lunges challenge balance and stability. The rows build upper-body strength. And the planks make sure your core never gets a minute off. 😈

This workout rewards control.

Explode through the squats and thrusters. Stay steady on the lunges. Own every plank position.

And when your core starts shaking and your legs feel heavy, remind yourself that’s exactly why you’re here. 🔥

💪 Workout name in the KBMH app: Full Body Power Flow

📲 Download KBMH - Kettlebell Workouts App! 👉 https://onboarding.kbmh.app/?source=vadim\_reddit

If walking downstairs tomorrow sounds overrated, this workout is for you. 😈

This lower-body EMOM combines squats, lunges, deadlifts, swings, and core work into one leg-burning challenge that builds strength, endurance, and stability from every angle.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains to recover before the next minute begins.

👉 Pick a kettlebell you can comfortably goblet squat for 12 quality reps. The goal is to stay consistent across all 21 minutes, not set a personal record in round one.

👉 Control the lunges. Anyone can rush through them. The athletes who own the movement are usually the ones who finish strongest. 🔥

🔥 Leg Forge EMOM #133

⏱️ 21-Minute EMOM

Minute 1:
8-12 Goblet Clean Squats

Minute 2:
10-14 Alternating Side Swing Lunges

Minute 3:
8-12 Front Rack Lunges (L)

Minute 4:
8-12 Front Rack Lunges (R)

Minute 5:
10-14 Sumo Deadlifts

Minute 6:
16-20 Russian Swings

Minute 7:
45-Second Plank Hold

🔁 Repeat 3 Total Rounds

The squats and lunges hammer your quads and glutes. The deadlifts and swings light up your posterior chain. The plank keeps your core working overtime so your posture doesn’t fall apart when fatigue kicks in. 😈

This workout doesn’t rely on fancy tricks.

Just strong legs, strong lungs, and the willingness to keep moving when everything starts burning.

Stay smooth. Stay controlled. And when the final round arrives, remember you’ve already done the hard part - now finish the job. 🔥

💪 Workout name in the KBMH app: Leg Forge EMOM #133

📲 Download KBMH - Kettlebell Workouts App! 👉 https://onboarding.kbmh.app/?source=vadim\_reddit

Two hundred and fifty reps. One kettlebell. Plenty of opportunities to regret your decisions. 😈

This full-body grinder combines presses, thrusters, lunges, swings, and squats into one simple workout that builds strength, conditioning, and mental toughness at the same time.

👉 A superset means performing all prescribed exercises back to back before taking your rest period.

👉 Pick a kettlebell you can comfortably thruster for 10-12 reps when fresh. The thrusters will decide how heavy this workout feels.

👉 Don’t let the first few rounds fool you. Ten rounds sounds reasonable until you’re halfway through and your shoulders, legs, and lungs are all asking for a meeting. 🔥

🔥 250 Reps #109

10 Rounds

5 Goblet Shoulder Presses
➕ 5 Goblet Thrusters
➕ 5 Alternating Goblet Back Lunges
➕ 5 Russian Swings
➕ 5 Goblet Clean Squats

⏱️ Rest 60 Seconds

🔁 Repeat for 10 Total Rounds

That’s 250 total reps of full-body work.

The presses and thrusters light up your shoulders. The lunges and squats hammer your legs. The swings keep your heart rate elevated. And the clean squats make sure every round ends with a little extra suffering. 😈

This workout isn’t complicated.

It’s just relentless.

Stay patient early. Move well. And when round eight rolls around and everything starts burning at the same time, remind yourself that every rep gets you one step closer to the finish. 🔥

💪 Workout name in the KBMH app: 250 Reps #109

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

One kettlebell. Sixty minutes. A thousand excuses not to do it. 😈

This EMOM marathon combines squats, presses, swings, burpees, rows, carries, and conditioning into one monster full-body challenge that tests your strength, endurance, grit, and ability to keep showing up when the clock won’t stop moving.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains to recover before the next minute begins.

👉 Pick a kettlebell you can comfortably shoulder press for 12-15 reps when fresh. This workout is about surviving the full hour, not winning the first ten minutes.

👉 The biggest mistake is starting too aggressively. Minute ten feels easy. Minute forty feels different. Pace yourself from the start. 🔥

🔥 Full Bell Marathon #22

⏱️ 60-Minute EMOM

Minute 1:
8-10 Goblet Clean Squats

Minute 2:
8-10 Burpees

Minute 3:
10-12 Goblet Shoulder Presses

Minute 4:
16-20 Romanian Deadlifts (Fast!)

Minute 5:
12-14 Dead Clean Push Presses (Alternating)

Minute 6:
16-20 Russian Swings

Minute 7:
14-16 Alternating Swings

Minute 8:
16-18 Kneeling Around The Worlds (Alternating)

Minute 9:
16-20 Bent Rows (Alternating)

Minute 10:
45 Seconds Goblet Overhead March

🔁 Repeat 6 Total Rounds

That’s a full hour of work.

Your legs get hammered by the squats. Your shoulders never fully recover. Your grip slowly fades. Your lungs get dragged into every round whether they like it or not. 😈

The scary part isn’t any single minute.

The scary part is looking at the clock and realizing you’re only halfway through.

Stay controlled early. Use every second of rest. And when minute fifty arrives and your brain starts negotiating, remind yourself that the finish line is finally close enough to touch. 🔥

💪 Workout name in the KBMH app: Full Bell Marathon #22

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

This double kettlebell complex combines rows, squats, thrusters, and push presses into one brutal full-body strength session designed to build power, muscle, and work capacity all at the same time.

👉 A complex means performing every exercise back to back without putting the kettlebells down.

👉 Pick a pair of kettlebells that feel challenging for the thrusters while still allowing perfect technique. The low reps are your invitation to go heavy.

👉 Don’t rush the transitions. The workout looks simple on paper, but holding double bells in the rack position round after round becomes its own challenge. 🔥

🔥 Heavy Hitter #2

10 Rounds

3 Double Bent Rows
➕ 3 Double Dead Clean Squats
➕ 3 Double Thrusters
➕ 3 Double Push Presses

⏱️ Rest 60 Seconds

🔁 Repeat for 10 Total Rounds

The rows light up your upper back. The clean squats hammer your legs and core. The thrusters demand everything you’ve got. Then the push presses finish the round before you get a brief chance to breathe. 😈

Only 12 reps per round.

Only 120 total reps.

But with heavy double bells in your hands, every rep counts.

Stay explosive. Stay tight. And when your shoulders start questioning your life choices halfway through, remember you’re building the kind of strength that actually carries over to the real world. 🔥

💪 Workout name in the KBMH app: Heavy Hitter #2

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

💪 Workout name in the KBMH app: Dead Surge #347

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

Most people quit because they’re tired.

The real reason?

They stop moving.

20 minutes.
3 simple movements.
One kettlebell.

🔥 4 Dead Clusters (Alt)
🔥 3 Burpees
🔥 2 Inchworm to Stand

Then straight back to the top.

No rounds prescribed.
No finish line.
Just you versus the clock.

How many rounds can you get before your lungs start negotiating with your brain?

Drop your score below. 👇

This FOR TIME workout combines powerful presses, explosive pulls, and burpees into one fast-paced conditioning challenge that’ll leave your shoulders, lungs, and grip completely cooked.

👉 FOR TIME means completing all prescribed work as fast as possible while maintaining good form.

👉 Pick a kettlebell you can clean and push press for 15 unbroken reps when fresh. If you’re grinding during round one, you’re going to have a very long day.

👉 The burpees are where people fall apart. Stay smooth, control your breathing, and don’t turn the first round into a sprint you’ll regret later. 🔥

🔥 Sweat Circuit #8

⏱️ 15-Minute Cap

3 Rounds For Time

15 Clean Push Press (L)
15 Clean Push Press (R)
20 High Pulls
10 Burpees

Complete all exercises back to back for 3 total rounds.

The clean and push presses hammer your shoulders, legs, and core. The high pulls keep your grip and upper back working overtime. Then the burpees show up to make sure your heart rate stays pinned to the ceiling. 😈

This workout isn’t long, but it doesn’t need to be.

Stay efficient. Stay smooth. And when the final round starts burning, remind yourself there’s only one place left to go - the finish line. 🔥

💪 Workout name in the KBMH app: Sweat Circuit #8

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

This one looks simple on paper.

Then the shoulders start burning.
Then the biceps start screaming.
Then your grip starts negotiating for mercy.

400 total reps of raises, swings, rows, and curls that will light up your shoulders, arms, upper back, and lungs in ways you weren’t expecting.

👉 Complete all 4 exercises back-to-back for 40 reps total.

👉 Rest 90 seconds.

👉 Repeat for 10 rounds.

👉 Don’t get greedy in the first few sets. The real challenge starts when fatigue begins to stack.

🔥 400 Rep Shoulder & Arm Grinder

10 Rounds
⏱️ 90 Seconds Rest Between Rounds

10 Front Raises
10 Front to Backs
10 Upright Rows
10 Goblet Curls

Total: 400 Reps

Pick a kettlebell you can shoulder press at least 10 times. I’m using a 20kg bell.

Your shoulders will be on fire.
Your forearms will be pumped.
Your grip will get tested.
And by round 8 you’ll be counting reps like your life depends on it. 😈

Just keep moving.

One rep.
One round.
One set at a time.

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

Here’s a caption in the same style as your examples:

Two kettlebells. Twenty minutes. No room to coast. 😈

This EMOM combines explosive cleans, full-body thrusters, and powerful pulls into one simple workout that’ll challenge your strength, conditioning, and work capacity all at once.

👉 EMOM means Every Minute On the Minute. Complete the prescribed reps, then use whatever time remains in the minute to recover before the next round begins.

👉 Pick a pair of kettlebells you can thruster for 8 quality reps without grinding. The goal is consistency across all 20 minutes, not surviving the first few rounds.

👉 The rest minute is a gift. Treat it like one. The athletes who recover well there are usually the ones still moving fast at minute twenty. 🔥

🔥 Twin Twenty #7

⏱️ 20 Minute EMOM

Minute 1:
5-8 Double Stop Swing Cleans

Minute 2:
5-8 Double Thrusters

Minute 3:
5-8 Double Dead High Pulls

Minute 4:
Rest

🔁 Repeat 5 Total Rounds

The cleans wake up your posterior chain. The thrusters light up your legs, shoulders, and lungs. The dead high pulls hammer your upper back and grip. Then you get just enough rest to do it all over again. 😈

Stay smooth early. Breathe during the rest minute. And when the thrusters start feeling heavier every round, remind yourself there’s only one thing to do - keep showing up when the clock starts. 🔥

💪 Workout name in the KBMH app: Twin Twenty #7

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

Help with Dumbell workouts for under arm flab