Ultimate 500 Rep Kettlebell Workout

Hi everyone,

I felt like giving myself a real challenge today, and I did!!  I was so energetic to start with, then half way through I wondered why I was inflicting myself with so much agony lol, but I motored on and completed the workout in 35 min 20sec.

This workout is very dynamic ,by incorporating endurance, cardio, resistance and core, it hits a lot of areas HARD!  As I’ve mentioned before this type of training is the most efficient because you increase your cardiovascular fitness, strength, balance, coordination and stamina all in a short space of time (if the intensity is consistent) and, it’s great for fat burning!  I’m not saying don’t go to the gym and run on the treadmill but, if that’s the only exercise you do, then adding this type of training into the mix will definitely improve your overall strength and conditioning, along with the bonus of looking fitter too.  Likewise, if you only lift weights, your body could really benefit from adding in some kettlebell, or even body weight training.

Our bodies are very smart and they adapt very quickly to what we do on a regular basis.  Changing your training around or adding in new challenges will “kick start” your metabolism, your body’s ability to gain more muscle and, burn fat.  Never mind the mental stimulation it brings to try something new and exciting.

The workout

10 exercises and 50 reps per exercise.  Equipment needed – a kettlebell of your choice, I used a 12kg  kettlebell for all but one exercise, for that one I used an 8kg kettlebell.  There are many places to get good kettlebells, we bought ours from a great company based in England called Wolverson Fitness.  They sell a variety of kettlebells including competition grade, check them out for really good prices.

  1. 50 Kettlebell Swings
  2. 50 Kettlebell Seated High Rotations
  3. 50 Kettlebell Stiff-Leg Deadlifts
  4. 50 Kettlebell High Pulls (25 each side)
  5. 50 Kettlebell Cleans (25 each side)
  6. 50 Kettlebell Leg Raises
  7. 50 Kettlebell Single-arm Rows (25 each side)
  8. 50 Kettlebell Single-leg Deadlifts (25 each side)
  9. 50 Kettlebell Snatches (25 each side)
  10. 50 Kettlebell Alternating Swings

Good luck! lol

Let me know how you get on with this challenge.  I’ll see you soon.


  • February 3, 2010

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