Rudy's Quick Total Body Kettlebell Workout

 San Diego personal trainer, Brian Tabor, performing a turkish get up at the UCSD track during a workout.

San Diego personal trainer, Brian Tabor, performing a turkish get up at the UCSD track during a workout.

Hey SMS readers, coach Rudy back for a second installment of quick and dirty workouts you can do when time is something you don’t have a lot of. The last workout we did Swings, T-Pushups and 1-arm rows and all we need was a single kettlebell. Today’s workout will be very similar in terms of equipment but different and challenging from a movement perspective. 

What You'll Need

Equipment: 1 Kettlebell 16-24k

Time: 20 minutes

Space: Just enough for you and the kettlebell

Attitude: Outstanding (duh!)

Effort: Fantastic!

The Exercises


Goblet Squat 

Goblet squats are an awesome. Check out this other post if you want to learn more about the benefits of goblet squats and how to include them in your workout programs.

Single Leg Deadlift (SLDL)

 

Turkish Get Up (TGU)


Sets/Reps
Goblet Squat -10
SLDL -5 each side
TGU -1 each side

The Workout


Ok, so here’s the skinny. This workout will last 20 minutes! You want to know how i know? You’re going to set a timer for 20 minutes and push ‘start.’ Once you’ve started the time, grab your kettlebell hold it up at your chest and squat  it for 10 reps. Next move on to the SLDL, you’ll do 5 reps per leg. And lastly, you will perform one turkish get up each side. Continue to perform this sequence until the time has ran out. Rest only as much as necessary between each exercise and after each sequence.

Caution: It may start out easy, but trust me after 10 minutes and especially after 15 minutes and absolutely after 20 minutes you will know you got a great workout. 

Wrapping it up
 

There may not be a “true” push or pull in this one, but at the end there will be little doubt that this is as full body as full body gets. Lengthen your between sequence rest time as the workout progresses. e.g shorter rests at the beginning, longer rests closer to the end. Have a great time with this one and stayed tuned for more.  Until then, move with purpose!


If you liked this quick workout from Rudy, check out his last workout. It has more direct upper body work and can easily be alternated with this one or other quick workouts.