Fitness Workouts Kettlebell Workouts (20 Minutes or Less) Flying Squirrel
| Difficulty: | Time: | Equipment: |
| Beginner | 20 Minutes or Less | Bodyweight Kettlebell |
Complete three rounds of this circuit, working for 30 seconds and resting for 30 seconds. Take additional rest as needed, but try to take it between rounds.
Got a question about this workout? You’ll most likely find your answer here, but if you’re really stuck you can ask it in the forums.
| Exercise: | Work/Rest Ratio: | Rounds: |
| Bodyweight Squat | 30:30 | 3 |
| Bird Dog | 30:30 | 3 |
| One-Arm Kettlebell Swing (Right) | 30:30 | 3 |
| Russian Twist | 30:30 | 3 |
| One-Arm Kettlebell Swing (Left) | 30:30 | 3 |
| Dead Bug | 30:30 | 3 |
Like this workout? How about one of these for next time…
Complete three rounds of this circuit, working for 30 seconds and resting for 30 seconds. Take additional rest, if needed, between movements and rounds. Click here to view: the workout | downloadable PDF
Complete three rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits. Click here to view: the workout | downloadable PDF
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Warm-Ups:
Beginner
Intermediate
Advanced
28-Day Challenges:
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge