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Fitness Workouts  Kettlebell Workouts (30 Minutes or Less)  Porcupine

Difficulty: Time: Equipment:
Beginner 30 Minutes or Less Bodyweight
Kettlebell

Complete four 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.

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Circuit #1:

Exercise: Reps: Rounds:
Goblet Squat 10 4
Double Bent-Over Row 8 4
Single-Leg Kettlebell Deadlift 6 (each side) 4
Dead Bug 4 (each side) 4
Kettlebell Swing 20 4

Circuit #2:

Exercise: Reps: Rounds:
Hip Thrust 10 4
Hands-Elevated Push-Up 8 4
Goblet Reverse Lunge 6 (each side) 4
Bird Dog 4 (each side) 4
Kettlebell Swing 20 4
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Intermediate

Complete four 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

Difficulty: Advanced

Set a stopwatch and complete the prescribed number of repetitions of each exercise on the minute, every minute. Complete 10 rounds (or minutes) of each circuit before moving onto the next one. Take as much time as needed to rest between rounds and sit out rounds whenever necessary.

Click here to view: the workout | downloadable PDF