Kettlebell flow coach Eric Leija (a.k.a. Primal Swoledier), creator of the Men’s Health Kettlehell program, has been sharing some of his favorite workouts, including his no-equipment bodyweight routine, his single-kettlebell total-body workout, and his advanced 'beast' flow.
Now, he's back with a 20-minute calorie torcher that only requires one kettlebell. Leija uses the routine when he's on the go, and needs to cram a ton of work into a small amount of time and space.
"I like to call this the Kettlebell 300. You're gonna hit 300 reps," says Leija. "Have fun, push the pace, but maintain quality reps."
He also included an optional warmup and cool down, which will add 5 to 10 minutes to the routine if you choose.
Mobility Warm Up
Ankle Rolls - 10 reps each direction
Knee Circles - 10 reps each direction
Big Hip circles - 10 reps each direction
Backstroke and Front Stroke - 10 reps each direction
Global Neck Stretch - 10 each reps direction
20 minutes, AMRAP (as many rounds as possible)
"Set the clock to 20 minutes, and complete 50 reps of each movement back to back with minimal rest in between exercises," says Leija.
Kettlebell Swing - 50 reps
Offset Kettlebell Pushup - 50 (25 reps each side)
Two-Hand Horned Squat - 50 reps
Kettlebell L-Sit Toe Reaches - 50 reps
Kettlebell Clean to Press - 50 (25 each side)
Explosive Kettlebell Deadlift - 50 reps
Perform 1 round of every exercise back-to-back, using your breath to help release tension
Kneeling Spine Wave - 1 minute
Alternating Needle Arm Thread - 1 minute
Alternating Floor Scorpion - 1 minute
Bretzel Hold - 1 minute each side
Looking for more workouts like this from Leija? Check out his Kettlehell program on the Men's Health All Out Studio streaming platform.
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