Tonight I put together a nice workout for one of our group classes that consisted of only 2 sized kettlebells and it was a great workout. What you want to do is pick two different size bells for this workout and keep them by your side. You want to also have a interval timer like the gymboss.

Here is how it went down tonight:

Warm ups
Foam Roll
Standing KB Halo’s
Standing KB Around the Body
KB Figure 8′s between legs
50 KB Swings – 2 hands, one hands and alternating were allowed

Core
1a. Beginner KB Windmill x10 each
1b. Single Arm Farmers Walks x 50 yds each side
2a. Intermmediate KB Windmill x 10ea
2b. Single Arm Rack Position Walks x 50 yds each side
3a. Intermmediate KB Windmill x 10ea
3b. Single Arm Waiters Walks x 50 yds each side

*If you are not sure what each type of windmill is than check out this video I did on the various windmill progressions

Strength
1a. Single Arm KB Clean R/L
1b. Single Arm KB Military Press R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest followed by 1 round of a combo clean and press for the same time interval

2a. Single Leg KB Romanian Deadlift R/L
2b. Single Arm KB Row R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest

Conditioning
KB Complex
1. Single Arm Swing 5R/5L
2. Single Arm Snatch 5R/5L
3. Single Arm Squat & Press 5R/5L
* we did 2 rounds with 45 seconds rest in between each complex

Heavy Swing Tabata
1. Two Handed Swings with a Heavy Bell
* we did this for the traditional tabata time of 20 seconds of work with 10 seconds of rest for 8 rounds

This workout took us about 45 minutes to complete and was kick ass. If you have a couple of kettlebells at home give it a shot and let me know what you think. O yeah if you are unaware of any of the exercises listed above just let me know and I will do a video for them with some teaching tools.

Enjoy and thanks for reading