Welcome to Kettlebell Hell. 4 rounds. 11 exercises. No rest. HIIT workouts and core exercises targeting muscular endurance, hypertrophy and core strength.
Introduction
Welcome to Kettlebell Hell, part of our Kettlebell Commando Raids series—designed for those who demand efficiency without compromising intensity. These workouts are tough, time-efficient, and perfect for keeping your fitness levels high when life gets hectic. Combining elements of MetCon and HIIT, they incorporate AMRAP, EMOM, and Tabata circuits to develop muscular strength, endurance, and cardiovascular fitness while torching excess body fat.
When time is tight but you need a workout that pushes you to your limits, Kettlebell Hell delivers. This straightforward circuit workout is designed to test your endurance, strength, and determination.
The goal is simple: fire off as many rounds as possible. Beginners should aim for at least three rounds, while advanced participants can push for five or more. This is about digging deep, staying focused, and proving you’ve got what it takes to conquer the flames of Kettlebell Hell.
Warm-Up
(Perform Mobility drills on shoulders, hips, ankles, wrist and neck muscles prior to warm-up)
3 Rounds – 20 Air Squats. 20 Jumping Jacks, 20 Press Ups. 20 Mountain Climbers.
The Circuit
- Goblet squats – x 12 reps.
- Mountain climbers – (bodyweight exercise) x 40 reps.
- KB floor chest press – x 12 reps.
- Alternate forward lunges – x 20 reps (10 reps each leg).
- Double KB’s clean and press – x 12 reps.
- American style KB swings – x 30 reps.
- KB push-ups – x 20 reps.
- KB side lunges – x 10 each side.
- Windmills – x 12 reps each side.
- KB snatches – x 20 reps (10 reps each side).
(4 x rounds. No rest between sets. 30 seconds rest between rounds).
Remember to cool down and drink water!
Workout Complete!!
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