If you enjoy kettlebell style training and our signature ‘bored easily’ format, you’re in for a real treat! We’ve got an efficient total body workout with all kettlebell style exercises and no repeats. You can expect a good full body conditioning session that will build strength while simultaneously improving both muscular and aerobic endurance. If you don’t have a kettlebell available, you may also complete this workout with a dumbbell.

Workout Snapshot

• 6-Minute Warmup
• 22-Minute Bored Easily Conditioning Workout
• 1 Water break included
• 5-Minute Cooldown
• Equipment Needed: Variety of kettlebell (or dumbbell) weights and a mat; I’ll primarily be using between 15-30lb.

This is considered a metabolic conditioning routine because it combines strength and interval training. This type of training results in a boosted metabolism for hours post-workout as well as improved strength and endurance. We’re tackling the total body today which means every muscle group will get to work.

For the bored easily block today — the main part of our workout — we have 22 exercises to be completed for 45 seconds of work, 15 seconds of rest. You’ll see a good mix of upper, lower, and total body exercises and, toward the end of the workout, we have some focused core work. If you look at the exercise list below, you’ll notice the majority of our workout will be standing, with the last few minutes reserved for floor-based exercises. For the standing portion, our weights will start moderate and get heavier as we reach the end of that section. I’ve tried to minimize the amount of weight switching by intentionally ordering the exercises near other “similar weight” exercises.

Quick Tip: You’ll want to have a good understanding of the hinge movement pattern needed to correctly perform a kettlebell swing. Proper form is critical to safe performance of many of the movements in this workout. If you’re new to kettlebells and want to establish a good foundation, try our Kettlebell Swing Boot Camp workout first.

This is a level 4 due to the long duration of dynamic movement intervals paired with exercises that require more coordination and body awareness. If you’d like to scale it down you can go lighter on your weights, break some of the combination movements into pieces, and/or slow down the pace. 

I have no doubt you’ll leave this workout feeling sweaty, balanced, and strong. Let’s get to work!

Warmup (6:00) — 2 rounds, 30 sec each
Torso Rotations
Good Morning + Zombie March
Kang Squat
Skier Swing + Tricep Chop
Reverse Lunge // Lateral Lunge
Spider Lunge + Rotation

Workout (22:00) — Complete each exercise 1x; 45 sec work / 15 sec rest

Standing
Goblet Squat
Overhead Pass and Press
Side to Side KB Swings
SA Row - R
Offset Reverse Lunge + Press - R
SA Row - L
Offset Reverse Lunge + Press - L
DL + High Pull
SA Floor Clean, alternating
Sumo Kang Squat
KB Halo

WATER BREAK 

Side Lunge + Curl, alt.
KB Side Bend - R
Standing Torso Rotation, switch halfway
KB Side Bend - L
American KB Swings
Switch Pickups

Floor
½ Kneeling Windmill - R
½ Kneeling Windmill - L
SA Chest Press + Bridge (optional) - R
SA Chest Press + Bridge (optional) - L
Overhead Pull + Curl Up

Cooldown (5:00)
Torso Rotation - R
Piriformis + Twist - R
Torso Rotation - L
Piriformis + Twist - L
Cobra
Puppy
½ Kneeling Shoulder - R
½ Kneeling Shoulder - L
Chest Opener/Neck Stretch
Forward Fold