Cardio & Conditioning · Kettlebells · Intermediate

Kettlebell Full Body Power & Swing Complex

An intense, functional kettlebell workout engineered around the ballistic hip hinge swing, goblet squat mechanics, cleans, and overhead pressing. Maximizes metabolic conditioning while building posterior chain power.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Kettlebell Swing

glutes · kettlebell · 4 Sets × 15 reps · 45s rest

Form Tip: Hinge violently at the hips, keeping the bell close to the groin, and snap the hips to project the bell upward with glute power.

Set 1 15 reps

Set 2 15 reps

Set 3 15 reps

Set 4 15 reps

All Done Swap

#2

Kettlebell Goblet Squat

glutes · kettlebell · 4 Sets × 12 reps · 45s rest

Form Tip: Hold the kettlebell horns close to the chest, descend between the knees, and drive the floor away.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

Set 4 12 reps

All Done Swap

#3

Kettlebell Two Arm Military Press

delts · kettlebell · 4 Sets × 8 - 10 reps · 45s rest

Form Tip: Press both bells overhead smoothly with packed shoulders and braced core.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#4

Kettlebell Two Arm Clean

delts · kettlebell · 4 Sets × 10 reps · 60s rest

Form Tip: Clean both bells to the rack position utilizing hip pop rather than arm pull.

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

Set 4 10 reps

All Done Swap