Strength + Conditioning Kettlebell Workout with Vital Proteins

6 exercises, 55 repetitions per exercises, 30-minute Total Body Strength and Conditioning Kettlebell Workout.

Strength + Conditioning Kettlebell Workout | www.nourishmovelove.com

I’m back with new workouts! Wahoo! That’s right, I’m finally sharing my first new workout post-baby and it feels so good. 

I’m jumping back in head first with this challenging strength + conditioning kettlebell workout. I loved quick and efficient circuit workouts before I had Brody; but now they are literally all I have time for. And this strength + conditioning kettlebell workout combines two of my favorite ways to workout — using a kettlebell for strength training in a coming down the ladder, repetition drop-style format for an effective 30 minute workout.

This 6-move workout pairs explosive strength with heart-pumping conditioning. By the end of the workout you’ll have completed 55 repetitions per exercise which is no joke, especially for this new mama getting back on the fitness train. 

All those reps are sure to leave you sore if you’re using a heavy kettlebell which is why I’m partnering with Vital Proteins; sharing two, amazing new collagen products below to help you deal with muscle recovery so you can come back for more!

the workout: Strength + Conditioning Kettlebell Workout

This strength and conditioning kettlebell workout follows a repetition-drop format. Perform each exercise for 10 repetitions followed by a 30 second break. Then perform each exercise for 9 repetitions, followed by a 30 second break. Then perform each exercise for 8 repetitions; 30 second break.

Continue this format working your way down from 10 repetitions per exercise to 1 repetition per exercise; so you’ll repeat each exercise x 10 sets for a total of 55 repetitions per exercise.

I’m pictured here using a 25 lb Kettlebell and suggest using a Medium-to-heavy kettlebell or dumbbell.

  1. Kettlebell Squat + Reverse Lunge {squat + lunge right + squat + lunge left = 1 rep}
  2. Kettlebell Burpee + Shoulder Press
  3. Kettlebell Push Ups {10/9/8/7… reps per arm}
  4. Kettlebell Static Lunge + Row {10/9/8/7… reps per leg/arm}
  5. Kettlebell Goblet Squat Jumps
  6. Kettlebell Sumo Squat + Curl

see video above for complete workout and proper exercise form. 

Kettlebell Squat + Reverse Lunge {squat + lunge right + squat + lunge left = 1 rep}

KB Squat + Reverse Lunge

Kettlebell Burpee + Shoulder Press

KB Burpee + Shoulder Press

Kettlebell Push Ups {10/9/8/7… reps per arm}

KB Push Ups

Kettlebell Static Lunge + Row {10/9/8/7… reps per leg/arm}

Kettlebell Goblet Squat Jumps

KB Goblet Squat Jumps

Kettlebell Sumo Squat + Curl

KB Sumo Squat + Curl

vital proteins new collagen products

If you’ve been following be for any amount of time, you know I’m a huge fan of Vital Proteins and their collagen-based products.

My love for collagen grew even stronger throughout my pregnancy {you can see my favorite collagen products for pregnancy here} as collagen is the most abundant protein in the body and the basic building block of our bones, joints, skin, hair and nails {aka great for growing a human}.

So naturally I get excited when I can find new ways to incorporate Vital Proteins Collagen Products into my diet. Enter these two, new products — Collagen Veggie Blend and Organic, Free-Range Chicken Bone Broth Collagen.

Vital Proteins Bone Broth + Veggie Blend Collagen

The Collagen Veggie Blend was created in partnership with Dr. Sarah Ballantyne, The Paleo Mom, to combine the benefits of collagen with nutrient-rich, whole organic veggies & fruits. So if you struggle to get your daily dose of veggies this whole-food-based Collagen Veggie Blend is for you! 

It’s Whole30 Approved, paleo friendly, dairy free, soy free, and gluten free. It makes a great addition to a smoothie or you can simply stir it into water.

Vital Proteins Bone Broth

And to no surprise, Vital Proteins also recently released Organic, Free-Range Chicken Bone Broth Collagen and Organic, Grass-fed Beef Bone Broth Collagen.

I mean bone broth is all the rage on the health scene right now. And since it’s time-consuming to make this is an easy way to support your digestive health and immune system in a warm, savory, and sippable cup.

I personally prefer the Organic, Free-Range Chicken Bone Broth Collagen which is crafted with bones from free-range chickens and is simmered slowly to extract maximum nutrients. As a result, you get a pure, nourishing broth that is packed with 9g of collagen protein, and other vital nutrients.

It is convenient to use and mixes well in water for a savory beverage, but I personally prefer to cook my quinoa and brown rice in this bone broth mixture to add flavor and nutrients.

Vital Proteins Collagen Products

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: Strength + Conditioning Kettlebell Workout

Perform each exercise for 10 repetitions followed by a 30 second break. Then perform each exercise for 9 repetitions, followed by a 30 second break. Then perform each exercise for 8 repetitions; 30 second break. Continue this format working your way down from 10 repetitions per exercise to 1 repetition per exercise.

  1. KB Squat + Reverse Lunge {squat + lunge right + squat + lunge left = 1 rep}
  2. KB Burpee + Shoulder Press
  3. KB Push Ups {10/9/8/7… reps per arm}
  4. KB Static Lunge + Row {10/9/8/7… reps per leg/arm}
  5. KB Goblet Squat Jumps
  6. KB Sumo Squat + Curl

Pin this Strength + Conditioning Kettlebell Workout

Strength + Conditioning Kettlebell Workout | www.nourishmovelove.com

Strength + Conditioning Kettlebell Workout | www.nourishmovelove.com

6 comments
  1. Holy cow. At 23 weeks preg, and 25# this smoked me! I did 3 rounds of 10 reps in 25 min cause I knew I couldn’t make it through the whole thing. Thanks for the workout!

    • Nice work Abby! You’re amazing for powering through this workout at 23 weeks pregnant! It’s a tough one, way to crush it mama! Keep up the great work; you’ll be so glad you did! xo-Lindsey

  2. lindsey! welcome back, i’m judith from Chile! i’d share with my friends your workouts.
    love everything about the blog.
    many blessing for you and your family

    • Hi Judith! Thank you, I’m so excited to be back in action! And thank you so much for sharing my workouts + blog with your friends, I really appreciate it. I’m so glad you’re loving the blog, thanks so much for following along! xo-Lindsey

  3. I like the burpee and shoulder press move. I’ll have to give this workout a try the next time I’m at the gym.

    • Hi Fiona! Yes love that burpee + shoulder press move as well. Great total body move that gets the heart rate up. Enjoy adding it to your workout routine and thanks for checking out the new workout! xo-Lindsey