To continue on with our kettlebell workout progression we are going to take it up a notch. This kettlebell and bodyweight circuit workout is also known the 10x20

Okay to continue on with our kettlebell workout progression we are going to take it up a notch today. Today’s workout and video are from the man himself Craig Ballantyne of the Turbulence Training Kettlebell Revolution. The beauty of this workout is that you can do it in only a small amount of space because you will be using just your bodyweight and kettlebells. If you don’t have a Kettlebell, then you can use a dumbbell, but go get yourself a kettlebell.

The 10 x 20 Kettlebell And Bodyweight Circuit Training Workout

This kettlebell and bodyweight circuit workout is also known (as you may have guessed) as the 10 x 20, in that there are 10 exercises at 20 repetitions each. So, as you make your way through this circuit you will not take any breaks until you’ve completed all the exercises. Once there, take a minute or two to take a rest, and then repeat up to two more times.

We are going to work today kids. Now if you have been following along in the last few posts we have kind of eased into the workouts. This 10 x 20 circuit takes it up a notch. After the video I will show you how to scale it back if you aren’t ready for the full workout yet.

Exercise List For The Kettlebell And Bodyweight 10 x 20 Workout

There are 10 exercises in this circuit.

The first exercise is a Kettlebell Squat. For this exercise, hold the Kettlebell at chest height in front of you, push your hips back, squat down, and then drive up. Repeat for 20 reps.

The next exercise is known as the Extended Push up. It will be a regular push up with a slight twist in that your hands will be in front of your head. This makes the push up exercise a bit more difficult, especially on your abdominals when you are at the bottom of the exercise. Each workout, try to extend a little bit more.

After all the reps are completed for the push ups, you’ll follow with 20 repetitions of Kettlebell Swings. Now, this exercise is not a squat, but instead more of an RDL type of movement. Take the kettlebell back between your legs, push your hips back and really thrust them to drive the bell upward to shoulder height. In this exercise, you’re arms will not be doing any of the work; they are simply along for the ride. Be sure to keep your back flat.

Immediately from there, go into 20 repetitions per side of Walking Lunges. If you don’t have a lot of space, then you can just do the lunges in place, alternating sides.

Now it’s time to get into single arm exercise with the kettlebell. First up is the High Pull exercise for 10 reps per side. So, swing the bell down between your legs and then up to shoulder height.

Following that exercise you’ll go to the ground for a series of Mountain Climbers. Position yourself as if you were going to do a push up, next, bring your knee up to your chest and then back out. Make sure to keep your hips down and abs braced. Alternate sides.

Once you’ve finished with that exercise you’ll do the 1-Arm Kettlebell Swing. This exercise is very similar to the High Pull, but you will keep your arm straight throughout. Do 20 repetitions per side.

Next up, you’ll do 20 Close Grip Push ups. If you want to make this exercise a little bit harder, then put your feet up for decline Close Grip Push ups or conversely, kneeling if you want to make it easier. So, position your hands shoulder-width apart, and as you go down, tuck your elbows into your sides.

After the push ups, you’ll do a Kettlebell 1-Arm Row. So, with a staggered and strong stance, start with the KB straight down below you and palm facing your feet. Next, as you bring the KB up to your abdomen, rotate it toward your body.

To finish off the workout, you will do 20 Stability Ball Leg Curls. So, on the floor with your feet up on the ball, bridge your hips up and curl the ball in and out. Be sure to keep your hips up and in a straight line during this exercise.

So there you have it quite a bit of work huh? It is but it’s also very effective. So what if your not conditioned enough to go through the whole workout?

2 things you can do -

1)  Cut down on the reps instead of 20 reps do 10. Slowly work your way up to 20.

2) Split the workout in half. Take the first 5 exercises go through the circuit, take your 1 to 2 minute rest and do the next 5 exercises, and continue.

Thanks again to Craig Ballantyne for the workout and video. And when you watch the video pay particular attention to the form Craig uses. With any exercise kettlebell or otherwise form is very important.

So go ahead give the Kettlebell and Bodyweight 10 x 20 workout a go. Full or abbreviated version trust me you’ll get alot out of it.

Related Articles:

Kettlebell Training: Why Train With Kettlebells?

5 Kettlebell Workout Essentials

How To Do The Kettlebell Swing