20 Minute Single Kettlebell Thrasher (FOLLOW ALONG)

00:00 20 Minute Full Body Single Kettlebell Trasher

All you need is a single kettlebell and 20 minutes to get a full body workout that’s going to have you torching calories and feeling worked! Have fun, push the pace but maintain quality reps. I also included mobility warm-ups and decompression cooldowns that are optional but if you have the time you should definitely do them. It will push your workout to 25-30 minutes long but you’ll feel a lot better if you invest the extra 5-10 minutes. Let’s get it!

Set the clock to 20 minutes and complete 50 reps of each movement back to back with minimal rest in between exercises. If you complete one whole round then continue into a second round and see how far you can get. Write your score down. Your score is the total number of reps you get done. For example, if you complete one round your score is 300. Let's get it!

Mobility Warm Up (optional):
00:55 Ankle Rolls x 10 each direction
02:02 Knee Circles x 10 each direction
03:02 Big Hip circles x 10 each direction
05:08 Backstroke and Front Stroke x 10 each direction
06:27 Global Neck Stretch x 10 each direction

08:00 20 minutes as many rounds as possible

08:07 Two Kettlebell Swing x 50 reps

09:29 Off set kettlebell Push Up x 50 (25 reps each side)

10:25 Two Hand Horned Squat x 50 reps

11:25 Kettlebell Clean to Press x 50 (25 each side)

12:23 Kettlebell L-Sit Toe Reaches x 50 reps

12:52 Explosive Kettlebell Deadlift x 50 reps

13:50 Decompression (optional): Perform 1 round of every exercise back to back using your breath to help release tension

14:04 Kneeling Spine Wave x 1 minute

15:24 Alternating Needle Arm Thread x 1 minute

16:35 Alternating Floor Scorpion x 1 minute

17:51 Standing Gunslingers x 1 minute each side

[chapter]

I am so glad one of the 300 Spartans survived to make this awesome video.

[黎卓行]

*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*

[AlexandroBekos]

I'm happy that someone shows up warm up and stretching exercises too

[markbowling]

Excellent workout! I’m 50 years old. My first time clocked in at an awful 36+ minutes. I just finished my 5th clocked attempt at 19:15. I used a 35 pound dumbbell. I’m very happy. Also, I feel like I’m going to die after each workout!

[aliviakterrell]

I have been a traditional trainer and former nationally qualified bodybuilder for 30 years . Last year I became very interested in functional training and wanted to learn more about QUALITY kettlebell training. This was my first try of one of your segments and I feel boss after completing it today. I reached 20-25 reps on each and am looking forward to reaching 50 . Thanks for taking the time to guide us here .

[escobargameslatam]

I’ve been doing this at least 4x a week plus skateboarding… my skate performance is improving so much due to this single kettlebell routine !! Truly grateful 🙏🏼

[AJ-jobf]

Finally a session that encourages warm up and cool down stretching. 👍

[edwardscott]

I recently in the last couple of months started doing yoga everyday. I just got home with my first kettlebell and this is the first video I watched, and I think it is awsome that you incorporate yoga into the routine.

[atonlovergang]

THIS IS ! Hey man i was 306.5 lbs I recently started my journey of getting back in healthy conditions I’ve been using your videos as one on one training just the TV an me. I appreciate the fact you actually take the time out to explain movement step by step these workouts mainly this one has been doing it for me im currently at 285 lbs after a month of starting im dropping fast I feel great. Too say the lease man I really thank you an appreciate you ! Thank you so much

[johnmorgan]

I'm 53 and been using kettlebells for about a decade. I had a work physical the other day and during the stress test, I couldn't get my hear rate up to the 140 BPM range that they required. Finally the nurse put the treadmill on full incline and told me to run. That did it, and she told me I had better cardiovascular conditioning than the 20-something year old guys that came in. I fully give that to my kettlebell training. Great video. Subbed.

[RECONPI]

That kicked my ass! Thank you! Just turned 50 a couple days ago and I'm really working towards regaining a little of my youth. Tough, but so am I. 👊

[RintTheReaver]

These follow along formats are so nice

[jeffreyhoward]

I just purchased a kettlebell and I was looking for a great kettlebell workout, and this video is awesome. Thanks Eric!

[marcuscarsonsr]

Just did this work out.. didnt make the 20 minutes but i like the exercises and the fact that i have to keep challenging myself… thank you. 6’5 260. Looking forward to seeing what this does to my body…

[joshuawheatley]

Look I thought I was in shape, but after this workout, I was humbled. Excellent workout!

[imawsome]

This man hit the "bring it around town"

[timebadlyspent]

There are so many workout vids on YouTube, but after finding this and doing the workout, I subscribed. Thanks for the great approach.

[anatolianINVASION]

Just did everything 30 times and the explosive dead lift 12 times it was my limit. Trembling right now some nausea. 41 years old me (8 kg overweight). This is so heavy and confrontational after a long time no working out. Great 👍

[bigmonsterrock]

I’m about to start and I’m scared AF but I’m also motivated af! Let’s go!

[viramann]

It's been about 5 months of sparse workouts and this was such a good video to get be inspired again. Thanks Eric