Body Force Fitness

Our workout of the week is Jingle Kettlebells.  This is a for time workout with a pyramid rep scheme. Five rounds of 4 kettlebell exercises. Go heavy keep your form strict. Give it a try this week.

The Workout

Jingle Kettlebells

            Complete for time:

            7 – 14 – 21 – 14 – 7 Reps         

Kettlebell Swings

Double KB Overhead Squats

Double KB Suitcase Deadlifts

KB Goblet Squats


How to Perform the Jingle Kettlebells


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


Jingle Kettlebells Explained

You will need a selection of kettlebells for this workout.  I suggest a heavy kettlebell for the swings and goblet squats, A light pair for the overhead squats, and a heavier pair for the deadlifts. Even though this is a “For Time” workout, you should keep the weights challenging. 

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

This is a “For Time” workout, so you will need a timer.

The first round through you will perform 7 reps of each exercise. The next round you will increase to 14 reps. the third round you will peak at 21 reps per exercise.  Round 4 comes back down to 14 reps per exercises, and the final round brings you back to 7 reps.


Kettlebell Swings

Go heavy! Make sure you are hinging and keep your back flat and shoulders square. Drive the weight with your hips.


Double KB Overhead Squats

Using a lighter pair of kettlebells, focus on shoulder and core stability and squat range of motion. Hip crease should be even or slightly below parallel with the knee in the bottom of the squat.


Double KB Suitcase Deadlifts

Grab a heavier pair of kettlebells, hold a kettlebell in each hand at your side, like carrying two suitcases. Keep you back flat, shoulders square and a slight bend in your knees as your perform these deadlifts.


Goblet Squats

Goblet grip a heavier kettlebell, holding it close to your chest. Keep your shoulders square, chest proud and core tight as you focus on full squat range of motion.


We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

Watch the Demonstration Video


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