20MIN SINGLE KETTLEBELL WORKOUT // Full body
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- Опубліковано 24 лип 2024
- 20MIN SINGLE KETTLEBELL WORKOUT // Full body
Build strength and endurance with this full body 20 minute single kettlebell workout!
Warm up before here: • WARM UP ROUTINE // Do ...
Cool down and stretch after here: • Do this COOL DOWN STRE...
10 EXERCISES | 2 ROUNDS
You will need: 1x KETTLEBELL // (I am using): 20kg KETTLEBELL
HIIT STYLE
40SEC WORK
20SEC REST
- SWING
- GOBLET SQUAT
- SINGLE LEG RDL R
- SINGLE LEG RDL L
- STRICT PRESS R
- STRICT PRESS L
- BALLISTIC ROW
- GOBLET CURL
- OVERHEAD TRICEP EXTENSION
- CRUSH PUSH-UPS
REPEAT
Here is a link to Steve Cotter explaining the basics of kettlebell exercises so if you're new to kettlebell's then please check out this video before attempting this workout:
• Kettlebell Basics with...
Follow along as I guide you through this kettlebell workout. Take it at your own pace and take extra rests if needed!
Hope you enjoy this kettlebell workout!! Let me know how you get on with it in the comments below ☑️
Check out my FREE 30 day workout plan here:
www.samueljordanfitness.com
| Samuel Jordan Fitness |
www.samueljordanfitness.com
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/ samueljordanfitness
00:00 INTRO
00:47 SWING
01:47 GOBLET SQUAT
02:47 SINGLE LEG RDL R
03:47 SINGLE LEG RDL L
04:47 STRICT PRESS R
05:47 STRICT PRESS L
06:47 BALLISTIC ROW
07:47 GOBLET CURL
08:47 OVERHEAD TRICEP EXTENSION
09:47 CRUSH PUSH-UPS
10:47 SWING
11:47 GOBLET SQUAT
12:47 SINGLE LEG RDL R
13:47 SINGLE LEG RDL L
14:47 STRICT PRESS R
15:47 STRICT PRESS L
16:47 BALLISTIC ROW
17:47 GOBLET CURL
18:47 OVERHEAD TRICEP EXTENSION
19:47 CRUSH PUSH-UPS
20:27 FINISH
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only. Before beginning this or any exercise program please consult a physician for appropriate exercise prescription and safety precautions.
Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort you should stop immediately and consult a medical
Brooklyn woman, 64 years strong. Great killer workout! Thanks Samuel!
Awesome!!! Keep up the inspiring and amazing work 👊👊💪⚡️
Great workout with your matching attitude-in Malibu along with the morning sun! Thank you!☀️
Absolutely a killer workout. Thanks 👍
Awesome! Thanks!
As a real novice, I've actually enjoyed this and pushed myself for once! Hate going to the gym so this really has been great. La Dordogne, France.
Thank you! So glad that you enjoyed the workout 👊🙏
Absolutely love your video appreciate it very much from Maryland. Keep up the amazing work!
Thank you so much!! I really appreciate the support 👊💪🙏
One of the best KB workouts on UA-cam! Perfect when your kid takes an afternoon nap! Shout out from Sweden!
Wow thank you so much! That means the world!! So glad you like this workout!! Tack! 🙏❤️👊⚡️
Great workout. 37 year old in decent shape and this was a challenge. Thanks for the intro to kettlebells and look forward to going more into this
Thanx for the workout. Greetings from the Netherlands💪🏽
Love this video! You.are an inspiration and a great coach ❤
Thank you so much! That really means a lot to me 🙏
Love your channel and workouts- so comprehensive, easy to follow, and easy to stick to without being overwhelmed. 🙌
Thank you so much!! I really appreciate the kind words 🙏
My go to kettlebell workout to start the day, Thank you! Cheers!💪
Awesome, love that!! Thank you for the comment and keep up the consistent routine ⚡️💪👊
Another great one- hit everything! Thanks a lot!
You’re welcome! Thank you for the comment 👊💪🙏
Solid workout Fam.🙏🏽
41 year old man here whos trying to get fit and lose weight for the 1st time in many years and going to try kettle bell work out for the 1st time. I looked at many videos tonight and this 1 is the best by far, talked me through what i need to do calmly and not over complicating it and also did the full workout aswel while. Thanks mate il let you know how i got on tomorrow 🤞. Thumbs up and Subbed 👍
Canada, and this was excellent, definitely adding this to my weekly routine. Thank you.
Awesome! Thank you for the support! 👊🙏
Great workout, thank you! Cheers!
You’re welcome! Thank you for the comment 🙏👊⚡️
Excellent, Samuel, thanks. I like the way you walk us through the exercises and explain as you go. Very helpful for beginners.
Thank you so much!! Really appreciate the feedback 🙏⚡️👊
Day 4. Loving this playlist.
Awesome!! 👊💪
New to kettlebells and glad I found this channel, been kicking my butt for the last week! Thanks for the content my friend. New sub!
Washington, USA
Thank you so much for the support!! Really glad that you’re enjoying the workouts 👊💪⚡️🙏
great workout. Nice to be able to extend it by adding another round. Thanks!
Great work and thank you for the comment Joel 👊🙏
Did this as m very first KB workout. Loved it. All body cooked. Thanks.
Welcome to the kettlebell family!! Thanks for the support 👊🙏
I love your workouts, I'm excited every day to do it after work. Thank you so much! Greetings from Hungary! :)
Love that!! Thank you so much! 👊🙏😃
Yes! I did it ! It's great when you're not at home and can bring Just one kettlebell ! Thanks it saved me 🔥🔥
You’re welcome! Great work, thank you so much for the support 👊🙏
Love it man ! Nice energy you have 🔥
Thank you so much! Really appreciate it 👊
Thanks for your videos, Sam! Hello from the Bronx! 💪💪
You’re welcome! Thank you for the support 👊🙏
Intense workout! Thank you from New Jersey.
Glad you liked this one! Great work and thanks for the support! ⚡️💪
This was awesome. Just started looking after myself and have no idea what I'm doing, but the workout was great and you explain what to do perfectly! Will be part of my daily schedule now here in France !
Ah thank you so much! Really appreciate the feedback 👊💪🙏
Wow when this guy says full body he means it! 🥵
Awesome workout. Really tough but my heart rate is up, I’ve worked everywhere and can’t wait for that endorphin hit 💪🏻
Yes bro 👊💪⚡️
I’m loving this workout! 56 yr old in Cambridge UK. Been doing it for about 5-6 weeks now every other day (alternating with runs every other day and one rest day a week). Lost weight and gained muscle. It’s also helped alleviate an ongoing back/shoulder problem that has given me debilitating headaches. The only drawback is I’m ravenous all the time. Still, I’ve not changed my eating pattern and I’m looking way better, better than I ever have done . Thank you! I’ll keep at it for another few weeks then look through your feed to see how I can step it up.
Straingt out of Brooklyn, NY! This is really good. Not a lot of talking or over explaining. Nice simple and to the point. I'm drenched! lol Thanks!
So glad you enjoyed it!! Thank you for the support and the kind words 🙏👊
like your approach with No music while the whole workout
this is so important for us to have focused workout rather than the "disco one"
thank you
Appreciate it and glad you enjoyed the workout 💪⚡️. Thank you for the comment! 🙏
Thx, mate! Great morning wake me up
You’re welcome 👊💪⚡️
Great video! I feel great after completing if this workout.
That’s awesome!! Thank you so much for the support 😊⚡️💪
As a nearly 40 year old lazy fat bloke just starting out with kettlebells that was a banging workout. Testing triceps and pushups at the end. Wow. Be back for some more of that tomorrow. 🦾🦾❤️❤️
Awesome work!! Keep it up and thank you for the support 👊🙏
Keep it up! 👍
Iowa USA. I’ve never felt more out of shape in my life! 😂 thank you for these! Loving them
First time watching you. This was challenging but fun. Thanks.
Glad you enjoyed it! Thank you for the support 👊🙏
Great kettlebell workout 💪🏾. Brit from sunny España. The scenic view brings memories back of summer in the UK.
Thank you so much! Appreciate the support 👊🙏
hi from a brit in south africa. enjoyed this workout and will def repeat it. thank you
👊👊💪
Glad this workout came up in my feed! 53yo novice kettlebell user and it’s great to find something that I could actually follow along with but still feel challenged and work up a sweat. Plus I could do it in my study before work on this cold wet windy morning. Near Canberra, Australia.
So glad that you enjoyed the workout! Thank you for the support 👊🙏
Awesome work out! Shout out from Los Angeles, Ca
Think you so much Aaron!! Really appreciate the support 👊💪⚡️
One of my favorite workouts. From Salinas, California
Thank you so much!! Really appreciate the support 👊🙏
No bs just good instruction en great quick 20 min training. This all a fitness video need to be.
Thank you so much! Glad you enjoyed the workout 👊⚡️🙏
Damn absolutely love this workout man thanks man
You’re welcome!! Thank you so much for the support 🙏👊⚡️
Thanks so much for this KB workout. I have already done it three times, started with an 8KG, then 12KG and 16KG. Awesome video! 👍🏼
Amazing work! Great progression 👌. Keep it up!! 👊🙏
Great work mate…I’m in Playa del Carmen Mexico…it’s storming outside so I’m crushing it inside!
Sick! Let’s go!!!! 👊💪☔️
Thank you from upper Michigan!
You’re very welcome!! Thank you for the comment 🙏👊
I love this workout, it's perfect for me. Even at 45, my joints don't hurt when I do this workout. I'm from the US, keep creating awesome workouts for me to try. Take care.
So glad to hear that you’re enjoying the workout! Thanks so much for the support! ⚡️🙏💪
Thank you so much for this!
You’re welcome! 😃💪
The Best piece of fitness equipment on the planet imo competition kettlebell. good workout mate
Yes bro 👊💪⚡️. I love working out in the gym with barbells, machines and dumbbells. However, if you said that I could only take one piece of equipment to train with for the rest of my life- it would without a doubt be a competition kettlebell. It’s just so versatile! Thanks for the comment man, appreciate the support 👊🙏
I must say watching your instructor struggling at the end makes him authentic makes me work harder
Was a tough one! 😅🥵
Amazing video. I’m happy I found this one. I’m approximately same body type as you and I was struggling with the 20kg for my arms and overhead press.
Thank you so much!! Those overhead presses are savage! Great work 👊💪⚡️
Inn North Carolina, USA. New to kettlebells. But not new to hard work. Thanks for the workouts!
Awesome work! Thank you for the support 👊👊🙏
Been doing this workout under the sun in Chiang Mai for a few weeks. It's been a great Mon/Wed/Fri workout for me in between boxing days.
That’s awesome!! Great work! Keep it up and thank you for the support 👊⚡️🙏
Thx always great!
You’re welcome! 👊🙏
Short, sweet and to the point - from Johannesburg, South Africa
Thank you for the support! 👊🙏⚡️
You know its a good w/out when the trainer gets gassed.Liked.Subscribed.
Hey Jerry! Thank you so much for the comment and for subscribing! Glad you enjoyed the workout 💪⚡️👊
Loved it! Excellent workout. Thanks for the effort you've put into this. Cheers from Australia.
P.s. Your voice is reminiscent of Bear Grylls.
You’re welcome! So glad you liked it! Thanks for the support! I have heard that before .. 😅🙈
I only have 1 kb at home and short time to workout. This was perfect! A massive shoutout from Malaysian living in Cairo 💪🏼
Ah so happy that the workout is helping you to train! Thank you so much for the support! 👊🙏
You earned a sub from me! This video will go in my 3 day a week full body rotation. I'm surprised you don't need gloves!!
Thank you 🎉💁🏾♀️
Thank you so much for the comment! 😊Really glad that you enjoyed this workout 🙏👊⚡️
I really liked the intensity of this workout
Thank you!! Appreciate the support 👊
Without a doubt, the best Single Kettlebell Workout video out there!
I have spent hours viewing various single kettlebell workout videos by dozens of chanels, and most of which are just too faffy, too much talking, too many gaps, and unrealistic moves for a beginner.
Awesome workout
Thank you so much!! 🙏⚡️
Best kettlebell workout I've seen
Thank you so much!! 👊🙏⚡️
Greetings from Poland. 40 year old jamming along with you every week. Thanks for putting this out Samuel.
You’re welcome! Thank you for the comment! I’ve had some great experiences performing in Poland in Warsaw and Wrocław 🙏
Cheers from Honduras mate!
👊🙏🔥
Finally got into kettlebell exercises wow starting with 20 lbs gave me a good work out
Nice work! Keep it up 👊🔥
Solid solid work out bro
Thank you! 👊🙏⚡️
This is a great circuit after a bike ride or some cardio!
Definitely! It pairs great with cardio for a strength & conditioning workout 💪 Thanks for the comment!
Unbelievable this was great
Thank you so much!! 🙏⚡️
Great workout!! 🇺🇸
Thank you Steve!! 👊👊💪🙏
Awesome Workout.
Thank you so much! 👊
This is a great workout!!!...😁😁😁
A Yankee 🇺🇸 working out in Japan 🇯🇵
Thank you so much! Japan is on my list, I’ve never been and would love to see Tokyo! Keep up the hard work 💪👊⚡️
Loved it.
Great! Thank you for the comment 👊🙏
Amazing.Thank you
You’re welcome! 👊💪⚡️
Fantastic workout. Used 16 & 18 kg... smashed me, short & sweet. Greetings from Canberra Australia!
completely out of shape 54 year old...bee following your workout for about a month. Really good! I will keep doing it.
Awesome work!! Keep it up and thank you for the support 👊⚡️🙏
Thanks from planet fitness on Long Island
You’re welcome! 👊🙏
Great workout from sweden
Tack!! Glad you enjoyed this workout and thank you for the comment 👊🙏⚡️
Great Workout
Thank you so much!! 😊🙏
謝謝你的壺鈴訓練
You’re welcome!! Thank you for the comment 🙏👊⚡️
enjoyed this one, thx
You’re welcome! 👊💪⚡️
I like that you are struggling along with me.
It’s a tough one!! 😅🔥
warm up the fingers lol you got me
Oh a new one! Will give it a try this week. Cheers
Hope you enjoy this one! Let me know how it goes ☺️💪👊
It was nice, did on Friday, gonna try it again today. Intensity I've been used to, for my goals I think it's fine. I'm thinking of getting a heavier kettle
@solidmoods great work! Will be great to progress on to a heavier kettlebell. What weight are you using currently?
I'm on a 10 kg. I think I'll get a 15 kg or something like that to switch in between for the curls, chest presses, squats etc. Depends on a workout too - the 25 min kettle FBW is actually kicking my butt near the end even with the 10 kg and I can't do z presses for more than 20 s 6-8 reps
Apart from that , I think I might do some switcheroo and check some of your bodyweight sets just to mix it up a tad
Greeting from Germany (44yrs), great workout
Awesome! Thank you! 🙏💪
Just finished this workout using 24kg kb. It wasn’t challenging regarding stamina more I had to use strength. I’m quite pumped up though. Will incorporate it into my workout routine from time to time
Great work!! 24kg is no walk in the park.. awesome job, keep it up 👊⚡️💪
Used my 10kg this was a great workout to get done after a week off sick 😅 🔥
Great work!! Well done 👊💪
Oregon USA!
Good morning work I so burnt out First time work out from San Diego California
Great job! Thanks for the support 👊🙏
Just did this with 20kg, it was rough! Couldn't do the tricep one on round 2 with the 20 so had to drop to 16 for that. Fantastic use of 20 minutes though going to build it into my weekly routine
Awesome work bro! Some tough exercises in there with a 20kg. Wa struggling myself!! Glad you enjoyed the workout, thanks for the support 👊🙏
@@SamuelJordanFitness loving the format, much easier to follow along than follow my spreadsheet! Look forward to more of these, perhaps snatches, halos, clean squat presses could be fun?
Just finished this and I am exhausted but feel great. Any insight to make the presses easier they were super difficult for me to do. Even with less weight.
Really glad that you enjoyed the workout!! You can try doing the presses with two hands on the kettlebell instead of alternating with one hand. However, the best thing is to just stay consistent and keep trying to push a little bit harder each workout and ensure that you give time to rest and recover between each session. You will build strength over time 👊⚡️
South Africa , JHB 💪💪💪💪
Let’s go!! 👊⚡️💪
I live in San Francisco, but currently doing this workout at a gym in Bucharest.
Awesome!! Thanks for the support 👊🙏
Loire Valley man, 56 with a 22 pounds kettlebell, not so difficult, tysm
Awesome work!! Well done brother 👊👊💪
Great video. Any idea how many calories this burns with a 10KG kettlebell? 5ft 11 - 226 pounds
First time joining joining your wo class, so hello Coach Samuel. Thank you for this KB wo. Would you mind put extra 1-2 min in the beginning for warming up and stretching at the end? I must appraise you for the audio, even when you're outdoor i clearly could hear your voice and instruction. Thank you. See you next class Coach!
Thank you so much for the kind words! I link a warm up routine at the start of the video and a cool down/stretch at the end. It should pop up in the right hand corner of the screen ☺️. If for reason it’s not coming up then I’ll post the videos below 👍👊
Warm up:
ua-cam.com/video/CmRMcxJfREI/v-deo.htmlsi=oTHQkYBe3z7lFcBK
Cool down:
ua-cam.com/video/UloQ1HjAePE/v-deo.htmlsi=knXNTeGUZiq7AxuH
@@SamuelJordanFitness okay Coach Samuel, got them, many thanks 🫶🏻
Hello master
Do you know if this workout build muscle? Or is it more for fat loss?
Did this with a 20kg kettlebell and couldn’t finish every exercise, great workout
Keep grinding. You got this 👊💪⚡️
You sound exactly like Bear Grylls 😂 great workout!
Haha I’ve heard that before 😬😬😂. Glad you enjoyed the workout!! 😊⚡️🙏