20 Minute Single Kettlebell Thrasher (FOLLOW ALONG)
Спорт
00:00 20 Minute Full Body Single Kettlebell Trasher
All you need is a single kettlebell and 20 minutes to get a full body workout that’s going to have you torching calories and feeling worked! Have fun, push the pace but maintain quality reps. I also included mobility warm-ups and decompression cooldowns that are optional but if you have the time you should definitely do them. It will push your workout to 25-30 minutes long but you’ll feel a lot better if you invest the extra 5-10 minutes. Let’s get it!
Set the clock to 20 minutes and complete 50 reps of each movement back to back with minimal rest in between exercises. If you complete one whole round then continue into a second round and see how far you can get. Write your score down. Your score is the total number of reps you get done. For example, if you complete one round your score is 300. Let's get it!
Mobility Warm Up (optional):
00:55 Ankle Rolls x 10 each direction
02:02 Knee Circles x 10 each direction
03:02 Big Hip circles x 10 each direction
05:08 Backstroke and Front Stroke x 10 each direction
06:27 Global Neck Stretch x 10 each direction
08:00 20 minutes as many rounds as possible
08:07 Two Kettlebell Swing x 50 reps
09:29 Off set kettlebell Push Up x 50 (25 reps each side)
10:25 Two Hand Horned Squat x 50 reps
11:25 Kettlebell Clean to Press x 50 (25 each side)
12:23 Kettlebell L-Sit Toe Reaches x 50 reps
12:52 Explosive Kettlebell Deadlift x 50 reps
13:50 Decompression (optional): Perform 1 round of every exercise back to back using your breath to help release tension
14:04 Kneeling Spine Wave x 1 minute
15:24 Alternating Needle Arm Thread x 1 minute
16:35 Alternating Floor Scorpion x 1 minute
17:51 Standing Gunslingers x 1 minute each side
More workouts like this on my Primal Fit App. Start your 14 Day FREE Trial by clicking the link 👉 cutt.ly/PrimalFitApp
The supplements and fitness equipment I use to train are available at www.onnit.com/eric Use code “primal” to save 10% off your order. Let's get it 👊🏽
Пікірлер: 542
I am so glad one of the 300 Spartans survived to make this awesome video.
@Masked-Man-Music
2 жыл бұрын
😂🤣😂🤣😜
@mickyj7156
2 жыл бұрын
Lol I was thinking the same 😆
@amirmeiti
2 жыл бұрын
THIS. IS. a workout.
@samirsharma6312
2 жыл бұрын
Absolutely!
@MDKSR
2 жыл бұрын
Lol he does look like the leader😂😂😂
*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*
I'm happy that someone shows up warm up and stretching exercises too
@EricLeija
8 ай бұрын
It's a must! All my workouts include warm ups and decompressions! For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟
Excellent workout! I’m 50 years old. My first time clocked in at an awful 36+ minutes. I just finished my 5th clocked attempt at 19:15. I used a 35 pound dumbbell. I’m very happy. Also, I feel like I’m going to die after each workout!
That kicked my ass! Thank you! Just turned 50 a couple days ago and I'm really working towards regaining a little of my youth. Tough, but so am I. 👊
@kpdtms
3 жыл бұрын
The one thing about being tough is making sure to tell people you are.
@kettlebellken
3 жыл бұрын
Hey Michael congrats on turning 50 and embracing functional fitness with KBs, here's the Spartan 300 routine below. At 58 I incorporate it every few months. Give it a shot... kzread.info/dash/bejne/ka5-mceqYdG8ZrQ.html
@gazorpazorp9798
3 жыл бұрын
@@kpdtms Imagine interpreting his statement as a tough guy brag. You are the definition of projection.
@Rawdiswar
2 жыл бұрын
50 is the new whatever man, 👍👏
@samirsharma6312
2 жыл бұрын
Your comment made me feel 😊. I’ll be 57 and way stronger than most men half my age. I started at 52. So you’ll be there in no time.
I just purchased a kettlebell and I was looking for a great kettlebell workout, and this video is awesome. Thanks Eric!
This man hit the "bring it around town"
I’ve been doing this at least 4x a week plus skateboarding… my skate performance is improving so much due to this single kettlebell routine !! Truly grateful 🙏🏼
@CubensisEnjoyer
2 жыл бұрын
Neen Williams got me to start doing kettlebell training, he's shown everyone you can build muscle and strength without having to sacrifice skateboarding. Big inspiration for me.
@Hovss
2 жыл бұрын
u from NH lmao
@nastastic
2 жыл бұрын
How are you getting on 6 months later?
@escobargameslatam
2 жыл бұрын
@@nastastic I’m doing the 8 week Single Kettlebell program now it’s amazing … !!! Still enjoying my skateboarding/fitness journey 🙏🏼👊🏼💥
@tmak4699
2 жыл бұрын
@@escobargameslatam quit alcohol while you at it...its poison.!
Finally a session that encourages warm up and cool down stretching. 👍
@EricLeija
8 ай бұрын
Glad you liked it! All my workouts include warm ups and cool downs! It's a must! 🦍🦍🦍 For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions
It's been about 5 months of sparse workouts and this was such a good video to get be inspired again. Thanks Eric
Wow. Warm up was great. Felt fantastic just after warm up. Work out was brutal! Great cool down. Thx Eric
Eric, so glad I found you! I appreciate that you take the time to demonstrate and explain each workout. It felt like we were in the same space...Thank you for taking the time to upload.
@EricLeija
3 жыл бұрын
Awesome! Thank you!
I have been a traditional trainer and former nationally qualified bodybuilder for 30 years . Last year I became very interested in functional training and wanted to learn more about QUALITY kettlebell training. This was my first try of one of your segments and I feel boss after completing it today. I reached 20-25 reps on each and am looking forward to reaching 50 . Thanks for taking the time to guide us here .
Thank you Eric!! This is my fav kettlebell workout and I have much gratitude to your focus on stretching before and after, that my biggest challenge point! 😁🙌⚡️🔋
Great job putting this 20 Minute Full Body Kettlebell workout together!
Excellent video, great to see the warm up and warm down.
Badass work out! Keeping me strong for the mountains!
appreciate you brother this has become one of my go-to full body workouts!
Wow! Really thought this was a great video. Just came upon it on my thread. The value in the explanation of,not only the work out, but the warm up and decomposition was what got me to like and subscribe. Going to be adding these to my regimen. Thank you 🙏
Great videos, perfect workouts while the gyms are closed 👍
Haven’t seen a better video in along time. Excellent warmup and cool down/post workout stretches. Subscribed!
Great workout. Wobbly legs after it! Thanks for posting.
Just did this workout. It was great! Thanks Eric!
Thank you. I love the warm up, the structure of the workout and the decompression. I hate weights but I am slowly coming around. Thank you for your style and motivation!!
Best Warm up and cool downs I’ve ever seen. Great Job
You are awesome & you make these workouts easy to understand.
Great warm up so often not seen.
Phenomenal thank you Eric.
Great to see the warm up and cool down
@bluu_ice6554
3 жыл бұрын
Exactly. Nice to see both
@mvb565
3 жыл бұрын
Lol. Exactly what I wasn’t thinking.
I’ve been lifting for about 8 years, and have recently lost all motivation in the gym; just not enjoying it anymore. I need to switch things up, so was thinking about kettlebells, especially as my mobility is getting worse (not enough stretching). This program looks awesome- looking forward to giving it a try
Thanks Eric! This is great and I am doing this more regularly. And yes, you are a spartan man!
Tried this today. Kicked my butt! Thank you!!!
Thanks for all those stretches! Probably never going to do any of those
The high socks really tie the outfit together
@Gotteskind17
3 жыл бұрын
Why! This comment got me on a laugh crisis.~Brazil.
@TheArtbdw
3 жыл бұрын
😂
@Daniel-ld7xs
3 жыл бұрын
What do you reckon of the low cut ones? :P
@gilbertlopez4029
3 жыл бұрын
My boy hittin the tootsie roll
@kuddybeef777
3 жыл бұрын
lol tf
Eric, what a workout man!! I’ve realized NEED a 1 1/2 heart to make it at once Excellent routine
@EricLeija
3 жыл бұрын
You can do it!
Another one that’s tougher than it looks! I thought the L-sit toe touches would be easy, but my arms were kinda smoked from the clean and press. Gonna keep this in the regular rotation, along with the other single kettlebell on the go workout. Thanks Eric!
@EricLeija
3 жыл бұрын
Great job!
There are so many workout vids on KZread, but after finding this and doing the workout, I subscribed. Thanks for the great approach.
@EricLeija
3 жыл бұрын
Awesome! Thank you!
This workout was a killer!! Thank you
Just did this work out.. didnt make the 20 minutes but i like the exercises and the fact that i have to keep challenging myself… thank you. 6’5 260. Looking forward to seeing what this does to my body…
The warm ups are my favorite part!
Loved your style with the kettle bell man .. stay fit man and stay healthy .
Brilliant workout video! Simply loving the warm up & cool down parts!! It'd be great if you would also touch briefly (& separately) upon the breathing pattern you'd recommend for each exercise (pref. before starting your follow-along portion) as that would really help the beginners out -- it is difficult to gauge that when you're speaking & performing the exercise at the same time. Thank you, and kudos!!
Just tried this workout and, I swear, I can feel it having changed my life. Thanks 🙏🙏🙏
@EricLeija
8 ай бұрын
Thanks for sharing your feedback! Made my day... stay with it! For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟
Wow! That was brutal! Thanks, Eric! That almost killed me!
Just did it and man its a great work out. Barely just finished under 20 min lol
Awesome. I got a new 25lb kettlebell. Looking forward to start using it with start of new year. I was confused where to start. This seems like the perfect program for a beginner like me. I might start slow and not with the 50
THIS IS SPARTAAAAAAAAA ! Hey man i was 306.5 lbs I recently started my journey of getting back in healthy conditions I’ve been using your videos as one on one training just the TV an me. I appreciate the fact you actually take the time out to explain movement step by step these workouts mainly this one has been doing it for me im currently at 285 lbs after a month of starting im dropping fast I feel great. Too say the lease man I really thank you an appreciate you ! Thank you so much
@deeshunt4228
2 жыл бұрын
👍🏻
@bri-manhunter2654
Жыл бұрын
Progress 👀
@curtrupp4259
Жыл бұрын
Currently at 292 definitely looking to lower my weight hope it helped
Totally awesome!
18mins with 52lb kettlebell..what a burner...decompression was a game changer thanks bro
Peace. That's what I'm looking for, that push. Thanks King!
I've never seen anyone suggest using your other hand to guide the bell around your wrist. Brilliant idea. Doing that helped to improve my form. Well done Eric.
@EricLeija
3 жыл бұрын
Happy to help!
Excellent
Look I thought I was in shape, but after this workout, I was humbled. Excellent workout!
@EricLeija
3 жыл бұрын
Keep it up
These follow along formats are so nice
@EricLeija
8 ай бұрын
Glad you like them! For more check out my Primal Fit App! It's pretty sweet!
Leg goals right there man 👍🏻
nice compact easy to remember training, I added 50 windmill swings to work the obliques and the rotational strenght
Great exercise, thanks Eric! I’m 46 yo, have been following KB program for 10 years (mostly swings , snatches , Clean&press , based on Pavel T. ‘Enter the kettlebell’ book ) , my PB is 176 snatches in 10 min with 24 kg KB. Your exercise pushed me to the limit - did x40 each with 24 kg KB (except L- sits - 16 kg) , in 24 min. . That’s what KB is all about - perfect blend of practical, explosive strength and endurance, min risk of injury in a 20-30 min exercise that can not only suite pro athletes but also busy moms and dads like myself . Looking forward for months of fun :-) . Pavel L.
Good Man I learn a lot from your videos 😊 Greetings from Italy 🙏✌🏻👋🏻👊🏻💪🏻
Thanks for the workout! Found it a couple weeks ago. Today I decided to time it and was happy to almost reach the 20 min goal. It was hard topping at 93% of my max bpm in the dead lifts. For me this is ideally a 2 or 3 kettle bell routine where I use a smaller weight for sit ups and for clean&press.
@EricLeija
3 жыл бұрын
Thats great! Keep it going! 👊🏽💪🏽
Fantastic workout and stretches. I can't do the 50 Kettelbell push ups so had to modify that to 15 a side. Beast mode
Outstanding vid. Thanks.
Thank you sir!! You are a Beast!!!
I’m about to start and I’m scared AF but I’m also motivated af! Let’s go!
@EricLeija
3 жыл бұрын
You got this!
excellent workout, thank you!
Man that was one of the best cool downs I've had!!
@EricLeija
8 ай бұрын
Cool downs are life! All my workouts include warm ups and cool downs! For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟
Wow! Great workout and stretches. Thanks!
@EricLeija
2 жыл бұрын
You're so welcome!
Very well done sir. Thank you!
@EricLeija
2 жыл бұрын
Glad it was helpful!
Perfect morning workout to start the day thanks brother
@EricLeija
3 жыл бұрын
Enjoy!
Dude, loads of comments saying they did this workout or continue to do it many times a week. Hats off to you all. 300 reps with kettle bell unbroken is unreal, especially with perfect form.
Eric your body is phenomenal!! Good job!! I was looking for a kettle bell exercise that will tone me out. Hopefully this works prior to entering my gym!!
Just did everything 30 times and the explosive dead lift 12 times it was my limit. Trembling right now some nausea. 41 years old me (8 kg overweight). This is so heavy and confrontational after a long time no working out. Great 👍
Am a fitness instructor also and wanted to give this a try . It is a amazing workout and a just wanted to see how my fitness was with this great workout. A timed myself doing it and my time was 12 mins 35 seconds am well happy
Direct, challenging and effective🙌🏾.
@EricLeija
3 жыл бұрын
💯
Good work💪
Yea you Spartan status forreal. I will be incorporating these into my workout
Great Workout!
Thanks a lot for this video. Great help 👍🏻
BRUTAL BUT AWESOME!
Greetings from Barcelona! I love your exercises! you are great, champion! I follow your advice! everything is very correct and you explain well!
@EricLeija
3 жыл бұрын
Wonderful!
Thank you for this training, for a long time it seems like I'm reaching a plateau and I didn't even think about exercises with a lot of repetitions, this completely opened my perception to new possibilities of my workouts! 💯💯💯
@curtrupp4259
Жыл бұрын
Lower weight increased reps helps stamina
@logcabins8258
Жыл бұрын
@@curtrupp4259 Yea, I'm doing it with 24 kg
@EricLeija
8 ай бұрын
Love to hear this! Perspective is key! Happy you are finding value in my content! For more workouts check out my Primal Fit App. EricLeija.com/workout-subscriptions 💪🤟
Your warm up is amazing best warmup combo
@EricLeija
3 жыл бұрын
I appreciate that!
Thank you!
@EricLeija
2 жыл бұрын
You bet!
Really liked it!
Great routine
I’m trying this tomorrow. Cheers man
timestamp at 14:00 for decompress. Thanks Eric, this is fun one!
Much needed!!!
Great workout.
love that I need only 1 kettlebell barely writing this :D love it
this is the best damn daily workout/physical therapy video, all in one
Thank you, will try it
Completed this today. Thank you!
@EricLeija
3 жыл бұрын
Great job!
Verry great sir..thankyou so much
317 with 24kg. Kicked my butt for sure! Getting better and clean and presses though🔥
Love it that you included the warm up and cool Down, top bar performance, also, had to do the push ups in 10/6/5/4....lame, but I did do the 50 😂😅
@WillieG1016
3 жыл бұрын
Lol I had to do 10/10/5 it’s a doozy
This is exactly what I was looking for 💝 **thanks** **for** **the** **time** **stamps** 🎉🤓✊
I'm receiving my kettlebell tomorrow. I'm a 41 yr old newb. I can't get to the gym anymore so I plan on working out at home. Your videos are excellent. Very motivating👍🏼🙏🏼Stay safe
@pipstersim4421
3 жыл бұрын
I've just received mine. How are you finding it?
@xfilecity
3 жыл бұрын
@@pipstersim4421 It's coming along well. I'm doing it 3 times a week. I'm eating healthier too. I have a bad back so I don't overdo the exercises but it's definitely making me feel better. I plan on using my road bike as well by March God willing. 👍🏼
@jakeismyfirstname
2 жыл бұрын
how you doing?
When he did the warms ups for the knee circles I couldn’t help but say in SpongeBob voice “BRING IT AROUNDDDDD TOWN”
200 it was hard!! Thanks teacher!!
Great workout! 17.40 with a 20kg KB, sweating my ass off now. Thanks, will do this again!