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30-Minute Kettlebell Swings Workout (MetCon, Day 5)

By: Lindsey Bomgren, CPT | January 6, 2024

Challenge your full body strength, cardiovascular endurance and core engagement in this kettlebell swings workout. The compound exercises in this workout target the upper body, lower body and core. You’re challenged to complete 200 swings in this effective full body workout at home.

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This is DAY FIVE of our MetCon 100 Program.

Woman performing a lunge hold and rotate with a dumbbell in a cardio and core workout

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Challenge your total body strength and endurance with this kettlebell swings workout.

Day five of our 2-Week MetCon 100 Program challenges you to complete 200 swings.

The kettlebell swing is a powerful strength training exercise that challenges your full body and core strength, cardio conditioning, balance, stability, flexibility and mobility.

I love kettlebell training for any season of life because the exercises are high intensity but low impact, so they can be adapted for any level.

Today’s workout combines dumbbell and kettlebell training to challenge your muscular endurance. You’ll complete 10 sets of 20 swings throughout the workout for a total of 200 dumbbell or kettlebell swings.

No kettlebell? No problem. You can do this entire workout with dumbbells (follow Rachel on the left in the workout video).

two women performing kettlebell swings in a total body workout at home

Kettlebell Swings FAQs

What Are The Benefits Of Kettlebell Swings?

The kettlebell swing is an effective total body exercise as it improves full body strength and cardiovascular fitness (raises your heart rate). While your shoulders and arms are involved in the kettlebell swing, most of the effort should come from the legs and hips.

Do Kettlebell Swings Help You Lose Belly Fat?

Kettlebell swings are one of the best kettlebell exercises for losing belly fat. Swings are a powerful, compound exercise that target multiple muscle groups at once, including the abs and core. Kettlebell swings burn calories and build muscle, which can help reduce belly fat. This 5-Minute Kettlebell Ab Workout specifically targets the midsection.

What Are The Benefits of Kettlebell Training?

Kettlebell workouts provide full body strength, cardio conditioning, balance, stability, flexibility and mobility all in one workout. Since kettlebell workouts engage multiple muscle groups at once they are great for gaining muscle mass, losing weight and improving overall physical fitness. Kettlebell training is a great low impact option for any fitness level, especially beginners.

two women performing a reverse lunge with dumbbells in a total body workout

30-Minute Kettlebell Swings Workout (MetCon, Day 5)

Build total body strength and endurance at home in this kettlebell swings workout.

This strength and cardio workout challenges you to complete 200 kettlebell swings. We’ll target all the major muscle groups in the upper body and lower body during this full body workout.

I suggest doing this workout once a week as part of a well-rounded workout routine.

Workout Equipment:

A medium-to-heavy set of dumbbells or kettlebells. 

I suggest anywhere from 8-25 lbs. We’re using 15-30 lbs in this workout.

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I’m using a 20-30 lb kettlebell in this workout.

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woman holding a low lunge with a kettlebell in a full body strength and HIIT workout

Workout Instructions:

Follow along with the guided Kettlebell Swings Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 7 Full Body Exercises
  • EMOM Format (‘Every Minute On The Minute.’ You complete the designated number of reps per exercise in one minute. Once you complete the reps, rest for the remainder of the minute.)
  • Repeat All 7 EMOM Exercises x3 Sets
  • Perform 10 Sets of 20 Swings Throughout For a Total of 200 Kettlebell Swings
5 Full Body Strength and Endurance Exercises (Kettlebell Workout)!

Workout Outline

  1. Dumbbell Row, Clean and Overhead Press
  2. Kettlebell Swings
  3. Deadlift, Clean and Alternating Reverse Lunges
  4. Kettlebell Swings
  5. Glute Bridge Chest Press
  6. Kettlebell Swings
  7. Mountain Climbers
two women performing an overhead march with dumbbells as a core exercise

Prefer to Watch On YouTube?

youtube icon Swings Workout

5 Full Body Strength and Endurance Exercises

Kettlebell Swings

Targets: The posterior chain (backside of the body) including the glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.

two women performing kettlebell swings in a full body strength and endurance workout

How To Do A Kettlebell Swing (Proper Form)

  1. Start standing with your feet wider than shoulder-width apart; engage your core.
  2. Hinge forward at the hips to reach for the kettlebell handle with both hands. Place your hands on the horns of the bell, palms facing your body.
  3. Then with a slight bend in your knees and weight in your heels, ‘hike’ the kettlebell back between your legs to start the swing movement.
  4. Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the weight up to shoulder height (full hip extension at the top). Aim for shoulder height, with arms extended out away from the body. Think long, loose arms (your arms are just a vehicle for moving the bell, your hips and glutes generate the power to move the bell).
  5. As the kettlebell begins to descend, think of catching the weight with your hip hinge movement, loading the glutes and hamstrings.

Dumbbell Row, Clean and Overhead Press

Targets: The lower back and upper back (specifically the lats and rhomboids), hamstrings, hips, glutes, core and shoulders.

two women performing a dumbbell back row clean and overhead press in a full body workout

How To Do A Dumbbell Row, Clean and Overhead Press

  1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your hips, palms facing in towards each other.
  2. Hinge forward at the hips, then perform a dumbbell row by pulling your elbows towards your ribcage, holding for a moment, then lowering them back down with control.
  3. Then, drive through your heels to return to standing, cleaning the dumbbells up towards your shoulders. Your heels may pop off the ground. Think about getting under the dumbbells to catch them — this is a dumbbell clean. Catch the dumbbells at your shoulders.
  4. Bend your knees, lowering 2-3 inches and then straightening the knees as you push the dumbbells overhead, arms extended straight over shoulders. With control, lower dumbbells back to shoulders.
  5. Repeat this sequence, alternating a back row with a dumbbell clean and an overhead press.

Deadlift, Clean and Alternating Reverse Lunge

Targets: Lower body (glutes, hamstrings, hips, quads, calves), upper body (trapezius, deltoids, lower back), abs and core.

two women performing a deadlift clean and alternating reverse lunge in a full body workout

How To Do A Deadlift, Clean and Alternating Reverse Lunge

  1. Start standing, feet hip-distance apart and knees slightly bent. Holding a kettlebell (or holding a dumbbell in each hand) in front of your thighs.
  2. Hinge forward at the hips to perform a deadlift, pushing your hips back as you lower the weights down along the front of your body. Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees.
  3. Then, drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
  4. As you press your hips forward to stand up, “clean” the weighs up towards your shoulders. Catch the weights at your chest in a front rack position.
  5. Then, step your left leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
  6. Then squeeze your right leg glute, driving your back, left leg forward to stand tall. Repeat the deadlift and clean, this time stepping back into a reverse lunge with the right leg.

Glute Bridge and Chest Press

Targets: Glutes, hips, hamstrings, chest (pecs), shoulders (deltoids), triceps, core and low back.

two women performing a glute bridge and chest press with dumbbells in an EMOM workout

How To Do A Glute Bridge and Chest Press

  1. Lay flat on your back with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
  2. Drive through your heels, squeezing your butt to lift your hips up toward the ceiling.
  3. Hold the top of the glute bridge and exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
  4. Lower the dumbbells back towards your chest with control and repeat. Maintain the glute bridge hold throughout the entire movement.

Mountain Climbers

Targets: The entire core with an emphasis on the obliques. Your quads, shoulders and arms are also engaged.

one woman performing mountain climbers and one woman performing an overhead march with a dumbbell as an ab modification

How To Do Mountain Climbers

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers.
  2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Then perform mountain climbers or crossbody knee drives — pulling right knee towards left elbow and left knee towards right elbow. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.

Modification: Option to perform high knees or a dumbbell overhead march.

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MetCon 100: FREE Metabolic Conditioning Program

A 2-week metabolic conditioning program designed to show you that you’re stronger than you think. 

If you liked this full body workout at home, download the FREE, 2-Week Workout Plan.

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4 comments

  1. Lindsay and Rachael,
    I am a 48 year old type one diabetic with rheumatoid arthritis and just crushed day five with 20 pound weights! Strength training is my key to staying strong, managing pain, managing glucose levels and staying healthy. Two years ago I was blessed to start a PE program at our homeschool Academy, and I’m loving that I get to inspire kids from four years old through eighth grade to stay fit by being active and exercising!
    Thank you for your programs!
    Stacy Eubanks
    Lexington, South Carolina🫶🏼

    • Stacy! I absolutely LOVE this! So glad you are feeling strong and love that you can also be such a strong example to the youth in your life as well! Keep up the great work! -Lindsey

  2. Hey NML Team!
    Great workout! I love the EMOM format- it helped me switch up my workout routine this week. Keep up the great work!
    -Mackenzie

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