Full Body Strength and Conditioning

Intermediate•Full Body•30 minutes•Kettlebells
⏱️ 30 min🔥 192-288 cal💪 9 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. Working every major muscle group builds balanced strength and burns maximum calories. This 30-minute session is structured to keep you challenged while allowing proper recovery. Using kettlebells adds resistance to maximize your results. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Full Body Strength and Conditioning

Intermediate• Full Body• 30 minutes
Equipment needed: Kettlebells

Why this workout?

This workout has been designed to effectively engage multiple muscle groups for both muscle gain and fat loss, fitting perfectly within the 30-minute time frame including rest and a challenging circuit finisher. The use of kettlebells allows for dynamic movements that enhance strength while promoting cardiovascular fitness.

Main Workout

Kettlebell Swings
3 sets of 12 reps • Rest: 30 seconds
Focus on hip hinge and keep your core tight.
Kettlebell Goblet Squats
3 sets of 10 reps • Rest: 30 seconds
Hold the kettlebell at chest level and squat deep.
Kettlebell Bent Over Rows
3 sets of 10 reps • Rest: 30 seconds
Keep your back straight and pull the kettlebell towards your hip.
Kettlebell Push Press
3 sets of 8 reps • Rest: 30 seconds
Use your legs to help push the kettlebell up.
Kettlebell Russian Twists
3 sets of 15 reps • Rest: 30 seconds
Keep your core engaged and rotate your torso with control.

Finisher - Circuit

Perform each exercise back to back with minimal rest. Repeat the circuit 2 times.

2 rounds • Rest between rounds: 1 min

Kettlebell Thrusters
1 sets of 10 reps
Combine a squat with an overhead press.
Kettlebell Deadlifts
1 sets of 12 reps
Focus on keeping your back straight and hinge at the hips.
Kettlebell Plank Rows
1 sets of 8 reps
In a plank position, row the kettlebell towards your hip.
Kettlebell High Pulls
1 sets of 10 reps
Pull the kettlebell towards your chin while keeping elbows high.
Ensure to maintain proper form throughout the workout. Stay hydrated and adjust weights as needed.

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 30-minute full body workout burns approximately 192-288 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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