Get a total body workout with just a single kettlebell! There is an almost unlimited number of ways to combine the basic kettlebell movements into a great workout.
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This kettlebell workout consists of 5 different parts. First, complete 5 minutes AMRAP of the kettlebell complex swing-clean-snatch-TGU (alternate hands each repetition). Second, do 4 minutes of two arm swings in a 15 seconds on, 15 seconds off format. Third, do 3 minutes AMRAP of single arm thrusters (alternate hands every 3 repetitions). Next, complete 2 minutes AMRAP of kettlebell burpees. Last, do as many repetitions of plank bird-dog as you can do in 1 minute with good form.
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Here is a bodyweight travel workout you can do anywhere - even if the only space you have is your hotel room floor. The workout shouldn't take longer than 30 minutes.
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Complete the following intervals: 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute. The amount of rest you take will vary depending on the weight kettlebells you use and how challenging you would like the workout to be. I recommend 1-3 minutes between sets. The goal is to hit a fast pace with good technique - somewhere between 8-12 repetitions per minute.
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Train with kettlebells in a circuit, meaning you move from one exercise to the next with little to no rest. Complete each of the 5 exercises for 30 seconds (besides the carry, which is 30 seconds per side for a minute total).
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