SIMPLE BUT EFFECTIVE—a kettlebell workout

This workout is simple but effective, simple as in it only involves the hang clean, press, lunge, and jumping jack. Effective as in it works the lower-body, upper-body, and your cardio.


  • Hang clean
  • Reverse lunge and kneel
  • Front press
  • Hang clean
  • Reverse lunge and kneel
  • Side press
  • Hang clean
  • Reverse lunge and kneel
  • Kneeling bend press
  • 10 Jumping jacks

All performed on one side, equals one round, perform 12 rounds in total FOR TIME.

The reverse lunge is the best version of the lunge to program when doing anything weighted. Same movement standard as for the overhead reverse lunge applies, the only difference is that overhead is achieved after the lunge. The kneeling bent press is not a full press, read more about that here. Movement standards for the kettlebell hang clean can be found here. A whole book in the kettlebell press can be purchased here. A free 45+ minute video on the kettlebell press can be unlocked below, it’s got over 50+ kettlebell press variations.

Did you complete this workout? Post on our Facebook, no matter your weight, no matter your time, post.

50+ Kettlebell Press Variations

Unlock the video with a simple share, or become a free member and log in to bypass the lock.

If you missed the video of the workout at the top of the page, you can check it out here.



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