Quick Kettlebell Workout with Rudy Thomas

San Diego personal trainer, Rudy, getting some air playing beach volleyball.

San Diego personal trainer, Rudy, getting some air playing beach volleyball.

Hey Strong Made Simple readers. Rudy Thomas here, former Head Strength and Conditioning Coach, UCSD, current Head Coach of Fitwall. I’ve put together a few quick and dirty workouts for you to do when time is of the essence -and when is it not.

Quick workouts used to be thought of as incomplete workouts, something we threw together just to say we did something. The following is anything but that. You’ll find it not only full body but also challenging. And the best part - the necessary equipment is very minimal - nothing fancy required.

Here’s what you’ll need

Equipment: 1 Kettlebell -16k-28k

Time: 15 minutes

Space: Just enough for you and the Kettlebell

Attitude: Outstanding

Effort: Even better -haha

The exercises

Single Arm Swings


1-Arm Rows

*all exercises are demonstrated in the video playlist below



The workout

Ok, so here’s what you’ll do. Take your kettlebell perform 10 swings each arm. Then 10 pushups (5 twisting to the right, 5 twisting to left) and finally 10 rows each arm. For rest, take only as long as you need, then start the next set beginning with 8 reps each arm for swings, 8 pushups and 8 one arm rows each. You will continue to count down until you’ve reached 2. Now, depending on how you feel, you can work your way back up or finish with 5-10 minutes of Yoga. This workouts -including the 5-10 minutes of yoga -should take you about 20 minutes (not including a quick warm-up -time permitting).

Wrapping it all up

You can walk away from this one feeling confident that you’ve hit major muscle groups in the upper and lower body, got enough volume to make it count and probably mixed in a little conditioning based upon your chosen rest time. Have a great time with this one and stayed tuned for more.  Until then, move with purpose!