Brutally Effective

Send me a DM with the word “free” and I’ll send you a free week of training aligned to your equipment to help you get lean, strong, and athletic—all with limited equipment in 45 minutes or less. This is a brutally effective, unpartitioned full-body kettlebell workout. One kettlebell. One goal. Finish every rep. 🏋️ Workout • 100 Swings • 80 Goblet Squats • 60 Push-Ups (20 Close-Grip KB, 20 Offset Left, 20 Offset Right) • 40 Burpee Over Bell • 20 Pull-Ups • 1-Mile Run Weight Suggestions 🏋️ I used a 20 kg / 44 lb kettlebell. 🏋️ Beginner: 8–12 kg (18–26 lb) 🏋️ Intermediate: 16–20 kg (35–44 lb) 🏋️ Advanced: 20–28 kg+ (44–62+ lb) Choose a weight that lets you complete every movement with great technique. Master the movement first, then increase the load. Scaling Options ⬇️ Scale the Workout • 50 Swings • 40 Goblet Squats • 30 Push-Ups • 20 Burpee Over Bell • 10 Pull-Ups • ½-Mile Run ⬇️ Movement Scaling • Swings → Use a lighter kettlebell. • Goblet Squats → Reduce the weight or squat to a box. • Push-Ups → Perform incline or knee push-ups. • Burpee Over Bell → Step back and step over the bell. • Pull-Ups → Jump to the top and lower slowly, use a resistance band, or perform ring/TRX rows. Movement Cues Swings: Snap your hips. Brace your core. Let the bell float. Goblet Squats: Keep the bell close, elbows inside your knees, and drive through your whole foot. Push-Ups: Stay rigid from head to heel and resist rotation on the offset reps. Burpee Over Bell: Stay smooth and move efficiently—not frantically. Pull-Ups: Pull your elbows to your ribs, chest to the bar, and lower under control. Run: Find a sustainable pace and finish strong. Follow for more highly effective workouts that help you get lean, strong, athletic, and functional with limited equipment in 45 minutes or less. #functionalfitness #fullbodyworkout #kettlebelltraining #kettlebellworkout #homeworkouts