30 Min Full Body KETTLEBELL WORKOUT | Supersets

Ready for a sweaty full body kettlebell workout? This workout will hit all the major muscle groups and get the heart rate up with supersets throughout!

We will perform each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds alternating hand kettlebell swing then rest for 30 seconds!

GOBLET SQUAT
SUMO SQUAT W/PULSE
UNEVEN LUNGE
UNEVEN LUNGE (Switch Side)
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT (Switch Side)
ROMANIAN DEADLIFT
STATIC CURTSEY LUNGES
STATIC CURTSEY LUNGES (Switch Side)
PASS UNDERS
LATERAL LUNGE
BENT OVER ROW
BENT OVER ROW (Switch Side)
OVERHEAD PRESS
SINGLE ARM CHEST PRESS
SINGLE ARM CHEST PRESS (Switch Side)
TRICEP DIAMOND PRESS
SQUAT TO PRESS
SWING TO SQUAT TO SWING
SWING

With the kettlebell swings, here are a few simple tips so that you gain the most out of this move:

- Feet shoulder width or slightly wider and toes slightly facing outwards
- Hinge are hips whilst keeping back flat and chest open
- Your upper body ie. arms should not be assisting the lift
- Drive through and squeeze glutes.
- Try not to overthink the switching of hands. You can simply switch whenever feels right.

You will need a mat and something to lean against ie. chair for bent over rows!

You can use 1 kettlebell or 2 depending on the weight! I am using 16kg for your reference.

Please ensure you warm up for at least 5 minutes prior to beginning this full body workout.

It’s a sweaty one!! Have a towel handy for the hands as they become quite sweaty!!😉

Cx

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[carolbode]

First time on the 30 minutes using a 15 lb kettlebell. Just being able to keep up at my age (70) is an accomplishment! Love your workouts!

[samanthasmith]

I absolutely love how she is not talking and has a pre demonstration clip of the next work out added to the video and the music is included, what a time saver... absolutely

[FrankMaggio-tlrq]

I’m a 78 yr old fitness trainer with 40 yrs training experience and I am very impressed at your routine

[PiratePaulson]

If I could choose just 1 workout to commit to for the rest of my life it would most definitely be this workout! IMO if one were to do JUST THIS workout 3 to 4 times per week, they would see drastic improvements in muscle tone, fat loss, and cardiovascular health. It is the perfect full body workout, and the way it is structured through super-sets guarantees that it will challenge even the fittest of fitness aficionados. The best part is that you don't have to rely on just this workout as Caroline provides a plethora of free workouts on YouTube to choose from, but this is BY FAR my favorite. Keep up the good work Caroline and thank you for your free content. I was a former college football player who let my body go and had given up on getting it back. This workout was the most essential component in me creating a new me that honestly feels FAR better than I felt in my "physical peak" of college football workouts. I will forever be greatful to Caroline Girvan for her free creations that helped free me!

[HayleyRobinson]

I did up to 26mins and I had to stop. Only started my weight loss journey and exercise 2 weeks ago so this was hard but 26 mins I'm proud of my self xx

[Kappley]

1st set of swings: “Oh wow this is easy! What a fun workout!”

Last set of swings: “Please end my suffering”

[stevemuzak]

It’s a killer workout. My fat is dissapearing like crazy. It’s crazy how effective this set is. And it’s brutal. I love it :D

[ffi]

I must confess Caroline I do this weekly. Please don’t ever take this video down.

[alex]

I'm a 25 year old dude, I go to an MMA gym, I lift and work out pretty intense. But this, this is a straight 30 minute killer. I love how you filmed it, and showed us that you did the entire work out, Thank you for sharing these videos!

[yagirlbeezieb]

FINALLY!! I completed the FULL 30min workout from start to finish...AND it's my 42nd birthday today!! Getting stronger!!

[MrGemmaChick]

This is my absolute favourite of your videos. I recommend you to everyone!

I've gone from swinging 6kg to 14kg in 6 months. I've also lost 43kg, 17" from my waist and 10" from my hips 😅😅

[ShonnMorris]

As others have said, I love how it's just the workout and music. I'm a 51 year old guy and this is getting me into great cardiovascular shape fast! I use a 35-pound (16 kilo) bell. UPDATE: Just finished this entire workout without needing to take an extra rest in the middle of it. Progress!

[TheRedStarman]

I tried this workout for the first time last Thursday. I stopped at the 11:37 mark. Today, I said "Screw it, how far can I go?" and went the full 30. I wanted to quit twice, at the 16 minute mark and the 24. But I realized I really was just tired, but not yet fatigued. So I kept going. And now my watch is telling me I averaged 161 bpm, burned 471 calories, and will take 4 days to recover (I'm obese, 70 pounds / 32kg overweight). But I plan on doing it again by Saturday. It's easier when multi-tasking; I was watching a video on American history. Thank you for this workout!

[rebeccawiddicombe]

Absolutely love this workout. I also love that no one is yelling or “motivating” you! Thanks

[sammynoelle]

I'm thinking to myself, "Ah yes! Some floor movements so I can take a little breather!" And then I realize I have to get my ass up faster than the speed of light to do alternating swings 😂. I love this workout! Hard but rewarding after.

[lwded]

Started your 15 min kettlebell workout 2 weeks ago now on my 3rd week and completed this 30 min workout fully for the first time. I'm 70 but feeling great, thanks Caroline

[NeverFinished.]

30 years old, and I did this with a 30lb kettlebell, burned 400 calories. I gotta tell ya, I thought I was in shape, I was HUMBLED. This was an amazing workout. Great idea with the superset with 30 sec rest. Loved the pace and loved the consistent single arm swings, very underrated. I will be saving this video and coming here 4 times a week. Can't wait to run it back!!

[vinessadiaz]

After a few years of trying to complete this 30 minute workout, I’ve finally been able to do it. I am so proud of myself! Thank you Caroline so much! I feel myself getting so much stronger 💪🏽✨🥰

[stuart]

Since the death of my mum I lost my way massively and piled on the weight and fell out of love with fitness and struggled to follow any sort of plan. Found this video a few weeks back and today completed my 8th circuit in 10 days. Lost 5lbs and starting to get into a fitness rhythm again. Thank you for sharing this video it’s really helped me. Down to 20st 6lbs🎉

[nancychestnut]

Whew! I'm 73, just finished my 15 minute senior workout. Now I'm starting your program with a 10 lb bell. I can only do 30 seconds each but will work my way up. Determined to tone up! Also switched to plant based diet over last 2 years. No sugar, no salt. It takes a while but it's my life! Good luck everyone!