{"id":28045,"date":"2025-02-05T15:53:12","date_gmt":"2025-02-05T15:53:12","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=28045"},"modified":"2025-02-05T15:53:14","modified_gmt":"2025-02-05T15:53:14","slug":"full-body-30-minute-kettlebell-workout","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/full-body-30-minute-kettlebell-workout","title":{"rendered":"30-Minute Kettlebell Workout (Full Body Cirucit Training)"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Program Features<\/strong><\/h2>\n\n\n\n<p>I&#8217;ve designed an ultimate 30-minute kettlebell workout plan. It is based on full-body circuit training. It involves performing six exercises in a row (targeting different muscle groups) followed by 2 minutes of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This program includes a total of 30 sessions.<\/li>\n\n\n\n<li>You can train at your own pace. For example, it will take 15 weeks if you train two times weekly, 10 weeks if you train 3x weekly, and 6 weeks if you exercise 5 times per week.<\/li>\n\n\n\n<li>Include all kinds of exercises to improve strength, agility, muscle mass, and mobility.<\/li>\n\n\n\n<li>Suitable for males and females both.<\/li>\n\n\n\n<li>This 30-minute kettlebell circuit workout will help you burn around 250-350 calories.<\/li>\n\n\n\n<li>Easy to advance exercise progression.<\/li>\n\n\n\n<li>Focus on every body part, from the chest, arms, abs, and shoulders to the back, quads, glutes, and hamstrings.<\/li>\n<\/ul>\n\n\n\n<p>After completing this program, you&#8217;ll be strong, fast, flexible, and functional and <a href=\"https:\/\/thefitnessphantom.com\/12-week-kettlebell-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"5033\" rel=\"noreferrer noopener\">look more aesthetic<\/a>.<\/p>\n\n\n\n<p>Let&#8217;s start this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Full Body 30-Minute Kettlebell Circuit Training<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1125\" height=\"1688\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/30-minute-Full-Body-Kettlebell-Workout.jpg\" alt=\"Full Body 30-Minute Kettlebell Workout\" class=\"wp-image-28076\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/30-minute-Full-Body-Kettlebell-Workout.jpg 1125w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/30-minute-Full-Body-Kettlebell-Workout-200x300.jpg 200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/30-minute-Full-Body-Kettlebell-Workout-768x1152.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/30-minute-Full-Body-Kettlebell-Workout-1024x1536.jpg 1024w\" sizes=\"(max-width: 1125px) 100vw, 1125px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><br><strong>Day 1<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-12 Overhead Press<\/li>\n\n\n\n<li>12-15 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-quad-exercises#1_Kettlebell_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/kettlebell-quad-exercises#1_Kettlebell_Squat\" rel=\"noreferrer noopener\">Front Squats<\/a><\/li>\n\n\n\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>10-12 kettlebell Rows<\/li>\n\n\n\n<li>12-15 Floor Press<\/li>\n\n\n\n<li>30-sec Russian Twist<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 lunges (10\/leg)<\/li>\n\n\n\n<li>10 Kettlebell Deadlifts<\/li>\n\n\n\n<li>10 Puhs-ups on KBs<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/www.google.com\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwiIxNj_rqX7AhUbtGMGHauVDHQQwqsBegQIChAB&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DTQT7hBXVcOo&amp;usg=AOvVaw3eYs10yQM3yc-pWJwJSgc3\" data-type=\"link\" data-id=\"https:\/\/www.google.com\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=2ahUKEwiIxNj_rqX7AhUbtGMGHauVDHQQwqsBegQIChAB&amp;url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DTQT7hBXVcOo&amp;usg=AOvVaw3eYs10yQM3yc-pWJwJSgc3\" target=\"_blank\" rel=\"noopener\">Single-arm KB Cleans<\/a> (10\/side)<\/li>\n\n\n\n<li>30-sec Dead Bug Crunch<\/li>\n\n\n\n<li>12 KB High Pulls<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 KB Push Push Press<\/li>\n\n\n\n<li>10-12 Gorilla Rows<\/li>\n\n\n\n<li>10-15 Reverse Lunges<\/li>\n\n\n\n<li>20 Oblique Chop (10\/side<\/li>\n\n\n\n<li>16 Floor Press (8\/side)<\/li>\n\n\n\n<li>12 Hip Thrusts<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Clean &amp; Press (10\/side)<\/li>\n\n\n\n<li>10 Kettlebell RDL<\/li>\n\n\n\n<li>10 Puhs-ups on KBs<\/li>\n\n\n\n<li>15 KB Cossack Squats<\/li>\n\n\n\n<li>10 Turkish Get-Ups (5\/side)<\/li>\n\n\n\n<li>12 Renegade Row (6\/side)<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Single-arm Kettlebell Swings (10\/side)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/9uqGfOvtqn0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/9uqGfOvtqn0\" rel=\"noreferrer noopener\">KB Around The World<\/a><\/li>\n\n\n\n<li>20 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#3_Single-leg_Kettlebell_Hamstring_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Single Leg KB Deadlift<\/a> (10\/leg)<\/li>\n\n\n\n<li>20&nbsp;Kettlebell Curls (10\/arm)<\/li>\n\n\n\n<li>10 Goblet Squats<\/li>\n\n\n\n<li>20 Kettlebell Halo (10\/side)<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 <a href=\"https:\/\/youtu.be\/mzEtR5GOLdc\" target=\"_blank\" rel=\"noreferrer noopener\">KB Bob and Weave<\/a> (6\/side)<\/li>\n\n\n\n<li>10 Turkish Get-Up (5\/side)<\/li>\n\n\n\n<li>20 Single-arm Floor Press (10\/side)<\/li>\n\n\n\n<li>20 Russian Twist (10\/side)<\/li>\n\n\n\n<li>20 Reverse Lunge (10\/side)<\/li>\n\n\n\n<li>20-second Side Plank per side<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Arm Changing KB Swings (10\/side)<\/li>\n\n\n\n<li>12 KB Single-arm Snatch (6\/side)<\/li>\n\n\n\n<li>12&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#8_Goblet_Lunge_with_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">KB Lunge with Rotation<\/a> (6\/side)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/t5DjwAd5q20\" target=\"_blank\" rel=\"noreferrer noopener\">KB Deck Squats<\/a><\/li>\n\n\n\n<li>10 Gorilla Row<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/youtu.be\/XPxxXCk8c4c\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Slasher<\/a> (6\/side)<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#5_Kettlebell_Front_Squat_to_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Squat to Press<\/a><\/li>\n\n\n\n<li>10 KB Pullover<\/li>\n\n\n\n<li>20 Standing Wood Chop (10\/side)<\/li>\n\n\n\n<li>12 KB Step Up (6\/side)<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#1_Kettlebell_Good_Morning\" target=\"_blank\" rel=\"noreferrer noopener\">Good Morning<\/a><\/li>\n\n\n\n<li>10 Sit Ups<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 KB Deficit Push-ups<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/youtu.be\/9NFkYaviXgk\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Jerks<\/a><\/li>\n\n\n\n<li>12 KB Walking Lunges (6\/side)<\/li>\n\n\n\n<li>10 Kettlebell Push Press<\/li>\n\n\n\n<li>12 KB Deadlifts<\/li>\n\n\n\n<li>10 Dead Bug Crunches<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 <a href=\"https:\/\/youtu.be\/ITSmgn_BQgY\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Windmill<\/a> (6\/side)<\/li>\n\n\n\n<li>10-12 KB Overhead Squats<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-pushups#6_Staggered_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Staggered Pushups<\/a> (10 reps per side)<\/li>\n\n\n\n<li>20 KB Chainsaw Rows (10 per side)<\/li>\n\n\n\n<li>15-Second Hollow Body Hold<\/li>\n\n\n\n<li>12 Lateral Squats (6\/leg)<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Dual-arm KB Clean and Press<\/li>\n\n\n\n<li>20 Plank Drag (10 per side)<\/li>\n\n\n\n<li>12 Curtsy Lunges (6 per leg)<\/li>\n\n\n\n<li>12 Upright Row<\/li>\n\n\n\n<li>20 Single-arm Floor Press (10 per side)<\/li>\n\n\n\n<li>20-Second Side Plank Hold<\/li>\n\n\n\n<li>Take 2-minute rest<\/li>\n\n\n\n<li>Repeat for AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8-10 Kettlebell Thrusters<\/li>\n\n\n\n<li>10 Overhead Lunges (5 reps per leg)<\/li>\n\n\n\n<li>12 Gorilla Rows<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/youtu.be\/ppBgsm8s-IU\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/ppBgsm8s-IU\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Clean with Rotational Press<\/a> (6\/side)<\/li>\n\n\n\n<li>12 Single-leg Deadlift (6\/side)<\/li>\n\n\n\n<li>15-second Hollow Body Hold<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 <a href=\"https:\/\/www.youtube.com\/watch?v=lZvTfrAKu24\" target=\"_blank\" rel=\"noreferrer noopener\">KB Lunge to Press<\/a> (6 per side)<\/li>\n\n\n\n<li>10 Kettlebell Slingshots <\/li>\n\n\n\n<li>12 <a href=\"https:\/\/www.youtube.com\/watch?v=mnzEGjv0IQQ\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Glute Bridges<\/a><\/li>\n\n\n\n<li>20 Elevated Plank Row (10\/side)<\/li>\n\n\n\n<li>20 Kettlebell Halo (10\/side)<\/li>\n\n\n\n<li>10 Kettlebell Sit-ups<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 <a style=\"font-weight: bold;\" href=\"https:\/\/youtu.be\/F811vlyQ-QQ\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Sit and Press<\/a><\/li>\n\n\n\n<li>10 KB Squat Jacks<\/li>\n\n\n\n<li>10 Kettlebell Deadlifts<\/li>\n\n\n\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>10-12 Kettlebell Rows<\/li>\n\n\n\n<li>30-sec Russian Twist<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 15<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>6-8 <a href=\"https:\/\/www.youtube.com\/watch?v=w2DbVUp3aq4\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Man Maker<\/a><\/li>\n\n\n\n<li>10-12 KB High Pulls<\/li>\n\n\n\n<li>12 Renegade Rows (6\/side)<\/li>\n\n\n\n<li>10-15 Reverse Lunges<\/li>\n\n\n\n<li>10 Half Kneeling Kettlebell Chop<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 16<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/crossfit-kettlebell-workouts-and-wods-pdf#14_Kettlebell_Pistol_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Pistol Squat<\/a> (5 per leg)<\/li>\n\n\n\n<li>20 Seesaw Press (10 per side)<\/li>\n\n\n\n<li>10-12 Gorilla Rows<\/li>\n\n\n\n<li>12 Hip Thrusts<\/li>\n\n\n\n<li>10-12 Crush Grip Push-ups<\/li>\n\n\n\n<li>20 Kettlebell Wrist Curls (10\/arm)<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 17<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back#4_KB_Renegade_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Renegade Row<\/a> (5\/side)<\/li>\n\n\n\n<li>12 Bottoms Up Press (6\/side)<\/li>\n\n\n\n<li>12 Bulgarian Split Squat or Curtsy Lunges (6\/leg)<\/li>\n\n\n\n<li>8-10 Kettlebell V-ups<\/li>\n\n\n\n<li>6-8 KB Man Maker<\/li>\n\n\n\n<li>20-second KB Side Plank<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 18<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Kettlebell Swings<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/oeqT2eGVZ0M\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Armbar<\/a> (5\/side)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=jxIKjh1s9fM\" target=\"_blank\" rel=\"noreferrer noopener\">Shrimp Squats<\/a> or Pistol Squats (5\/side)<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-pushups#2_Kettlebell_Pushup_to_Row\">Pushups to Rows<\/a> (5\/side)<\/li>\n\n\n\n<li>8-10 Clean &amp; Press<\/li>\n\n\n\n<li>20 Half Kneeling Kettlebell Chop (10\/side)<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 19<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Sit and Press<\/li>\n\n\n\n<li>10 KB Squat Jacks<\/li>\n\n\n\n<li>10 Kettlebell Deadlifts<\/li>\n\n\n\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>10-12 Kettlebell Rows<\/li>\n\n\n\n<li>30-sec Russian Twist<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 20<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8-10 KB Thrusters<\/li>\n\n\n\n<li>10 Overhead Lunges (5\/leg)<\/li>\n\n\n\n<li>12 Gorilla Rows<\/li>\n\n\n\n<li>12 One-arm Clean &amp; Rotational Press (6\/side)<\/li>\n\n\n\n<li>12 Single-leg Deadlift (6\/side)<\/li>\n\n\n\n<li>15-second Hollow Body Hold<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 21<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 KB Lunge to Press (6 per side)<\/li>\n\n\n\n<li>10 Kettlebell Slingshots <\/li>\n\n\n\n<li>12 Kettlebell Glute Bridges<\/li>\n\n\n\n<li>20 Elevated Plank Row (10\/side)<\/li>\n\n\n\n<li>20 Kettlebell Halo (10\/side)<\/li>\n\n\n\n<li>10 Kettlebell Sit-ups<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 22<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Kettlebell Sit and Press<\/li>\n\n\n\n<li>10 KB Squat Jacks<\/li>\n\n\n\n<li>10 Kettlebell Deadlifts<\/li>\n\n\n\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>10-12 Kettlebell Rows<\/li>\n\n\n\n<li>30-sec Russian Twist<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 23<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>6-8 Kettlebell Man Maker<\/li>\n\n\n\n<li>10-12 KB High Pulls<\/li>\n\n\n\n<li>12 Renegade Rows (6\/side)<\/li>\n\n\n\n<li>10-15 Reverse Lunges<\/li>\n\n\n\n<li>10 Half Kneeling Kettlebell Chop<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 24<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Pistol Squat (5 per leg)<\/li>\n\n\n\n<li>20 Seesaw Press (10 per side)<\/li>\n\n\n\n<li>10-12 Gorilla Rows<\/li>\n\n\n\n<li>12 Hip Thrusts<\/li>\n\n\n\n<li>10-12 Crush Grip Push-ups<\/li>\n\n\n\n<li>20 Kettlebell Wrist Curls (10\/arm)<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 25<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Renegade Rows (5\/side)<\/li>\n\n\n\n<li>12 Bottoms Up Press (6\/side)<\/li>\n\n\n\n<li>12 Bulgarian Split Squat or Step-Up (6\/leg)<\/li>\n\n\n\n<li>8-10 Kettlebell V-ups<\/li>\n\n\n\n<li>6-8 KB Man Maker<\/li>\n\n\n\n<li>20-second KB Side Plank<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 26<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Kettlebell Swings<\/li>\n\n\n\n<li>10 Kettlebell Armbar (5\/side)<\/li>\n\n\n\n<li>10 Shrimp Squats or Pistol Squats (5\/side)<\/li>\n\n\n\n<li>10 Pushups to Rows (5\/side)<\/li>\n\n\n\n<li>8-10 Clean &amp; Press<\/li>\n\n\n\n<li>20 Half Kneeling Kettlebell Chop (10\/side)<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 27<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 Sit and Press<\/li>\n\n\n\n<li>10 KB Squat Jacks<\/li>\n\n\n\n<li>10 Kettlebell Deadlifts<\/li>\n\n\n\n<li>15-20 Kettlebell Swings<\/li>\n\n\n\n<li>10-12 Kettlebell Rows<\/li>\n\n\n\n<li>30-sec Russian Twist<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 28<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8-10 KB Thrusters<\/li>\n\n\n\n<li>10 Overhead Lunges (5\/leg)<\/li>\n\n\n\n<li>12 Gorilla Rows<\/li>\n\n\n\n<li>12 One-arm Clean &amp; Rotational Press (6\/side)<\/li>\n\n\n\n<li>12 Single-leg Deadlift (6\/side)<\/li>\n\n\n\n<li>15-second Hollow Body Hold<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 29<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>12 KB Lunge to Press (6 per side)<\/li>\n\n\n\n<li>10 Kettlebell Slingshots <\/li>\n\n\n\n<li>12 Kettlebell Glute Bridges<\/li>\n\n\n\n<li>20 Elevated Plank Row (10\/side)<\/li>\n\n\n\n<li>20 Kettlebell Halo (10\/side)<\/li>\n\n\n\n<li>10 Kettlebell Sit-ups<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 30<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8-10 Kettelebell Swings<\/li>\n\n\n\n<li>10 Overhead Squats (5\/leg)<\/li>\n\n\n\n<li>10 Pushups to Rows (5\/side)<\/li>\n\n\n\n<li>12 One-arm Clean &amp; Rotational Press (6\/side)<\/li>\n\n\n\n<li>12 Single-leg Deadlift (6\/side)<\/li>\n\n\n\n<li>15-second Hollow Body Hold<\/li>\n\n\n\n<li>Rest for 2-minute<\/li>\n\n\n\n<li>Repeat AMRAP<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1738744029453\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can You Use This Program to Lose Weight?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, this routine can help you cut some weight and improve your fitness level if you eat a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\">low-calorie meal plan<\/a> and train consistently.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1738744043852\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is This Kettlebell Program Good for Building Muscle?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, you can <a href=\"https:\/\/thefitnessphantom.com\/6-day-kettlebell-split-for-building-muscle-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23293\" rel=\"noreferrer noopener\">grow your muscle mass<\/a> with this kettlebell circuit training, especially if you are lean. But if you already have well-built muscles, this 30-minute KB workout will help you maintain those muscles while improving athletic fitness.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1738744058077\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How Many Calories Does a 30-Minute Kettlebell Workout Burn?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>The 30-minute KB circuit workout will help you torch 250 to 350 calories, depending on your body weight and age. <a href=\"https:\/\/www.calculator.net\/calories-burned-calculator.html\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.calculator.net\/calories-burned-calculator.html\" rel=\"noreferrer noopener\">Calculate your calorie-burning rate<\/a>.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1738746182982\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \">I&#8217;m a Female, Can I Use This Program?<\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, this kettlebell program is both for men and women. But if you are a woman and you find it challenging to complete all exercises. I therefore recommend you make some adjustments depending on your fitness level.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Kettlebell Circuit Training PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-05269ec8-06f8-4352-83d5-340bb7bada42\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/Full-Body-30-Minute-Kettlebell-Workout.pdf\">Full Body 30-Minute Kettlebell Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/02\/Full-Body-30-Minute-Kettlebell-Workout.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-05269ec8-06f8-4352-83d5-340bb7bada42\" download>Download<\/a><\/div>\n\n\n\n<p><br>Save this PDF and use it whenever you train with kettlebells.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Program Features I&#8217;ve designed an ultimate 30-minute kettlebell workout plan. It is based on full-body circuit training. It involves performing six exercises in a row (targeting different muscle groups) followed by 2 minutes of rest. After completing this program, you&#8217;ll be strong, fast, flexible, and functional and look more aesthetic. Let&#8217;s start this program. Full &#8230; <a title=\"30-Minute Kettlebell Workout (Full Body Cirucit Training)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/full-body-30-minute-kettlebell-workout\" aria-label=\"Read more about 30-Minute Kettlebell Workout (Full Body Cirucit Training)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28077,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,333,529],"tags":[379,538,367],"class_list":["post-28045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-kettlebell-workout","category-kettlebell-workout-plan","tag-circuit-workout","tag-exercise-plan","tag-kettlebell-exercises"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28045","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=28045"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28045\/revisions"}],"predecessor-version":[{"id":28079,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/28045\/revisions\/28079"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28077"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=28045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=28045"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=28045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}