Workout of the week: 25-min kettlebell strength workout

5th January 2026

25-min kettlebell strength workout - Woman in black workout gear performs kettlebell swing in free weights area at EVO Fitness, facing wall bars.

ALL LEVELS / kettlebell strength workout / 25 minutes

Equipment: Kettlebells

Every New Year, people rush into complex workout routines, juggling every piece of gym equipment in sight, all in pursuit of quick results. And while New Year’s resolutions have lost some credibility, it’s our job to help you achieve your goals. Sometimes, however, the simplest approach is the smartest one. Take kettlebells, for example: a single tool with endless training possibilities.

To prove it, we’re starting the year with a kettlebell strength workout. It consists of 4 exercises performed for 5 rounds. You’ll start with 50 reps per exercise in the first round, then reduce 10 reps each following round for 5 rounds. With short breaks as needed, this workout should take around 25 minutes to complete.

Kettlebell push press
Kettlebell swing
Kettlebell squat to high pull
Kettlebell double crunch

Ready for the first workout of the year?

WORKOUT SETUP

5 rounds
4 exercises
50 reps for each exercise in the 1st round
10 reps less every subsequent round
25 minutes
Equipment: Kettlebells

WORKOUT EXERCISE LIST

5 rounds

1 – KETTLEBELL PUSH PRESS

50-40-30-20-10 reps

Stand with your feet shoulder-width apart and pick up a kettlebell in each hand.
Clean the kettlebells to bring them to shoulder level, palms facing in and elbows tucked close to your body.
Lower into a shallow squat, keeping your core engaged and chest up.
Push through your heels to stand, driving both kettlebells overhead until your arms are fully extended.
Lower the kettlebells back to shoulder height with control.
Repeat.

2 – KETTLEBELL SWING

50-40-30-20-10 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive your hips forward to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

3 – KETTLEBELL SQUAT TO HIGH PULL

50-40-30-20-10 reps

Stand with your feet shoulder-width apart, kettlebell on the floor between your feet.
Hinge at the hips and bend your knees to grab the kettlebell with both hands, palms facing you.
Keep your chest up and core tight as you drive through your heels to stand.
As you rise, pull the kettlebell up toward your chin, leading with your elbows and keeping them higher than your wrists.
Lower the kettlebell back down smoothly, returning to the squat position.
Repeat in a controlled, continuous motion.

4 – KETTLEBELL DOUBLE CRUNCH

50-40-30-20-10 reps

Lie on your back with knees bent and feet flat on the floor, holding a kettlebell by the horns close to your chest.
Engage your core and lift your shoulders off the floor while simultaneously bringing your knees toward your chest.
At the top of the movement, squeeze your abs, keeping the kettlebell steady.
Slowly lower your upper body and legs back to the starting position without letting your feet touch the floor.
Repeat.