5 Round Body Blast Kettlebell Workout

Body Blast

This week we have a 5 round body blast kettlebell workout. This only consists of 3 movements and the rep count is not super high so you should be able to push the weigh a little bit. Remember to use good form in every movement. If you feel like you are giving up good form lower your weight.

As with most of our weekly workouts this body Blast kettlebell workout can be performed as either a strength workout or a cardio workout. To gear it toward strength, take your time, concentrate on proper form and use a heavier weight, take breaks when you need to. To turn this body blast into a cardio workout choose a lighter weight, but still challenging, and try to make it through each round without stopping except to transition from one exercise to the next.

The Workout

Warm-up by performing 45 seconds of bottoms up hold/carry


Perform 5 rounds of the following moves:

20 KB Snatches with each arm

10 Single Arm KB Swings with each arm

5 Goblet Squats


How to Perform this Body Blast Kettlebell Workout

Unless you are new to Body Force and kettlebell exercises you have probably done all of the moves in this body blast kettlebell workout before. I will go over each move briefly here, but you can also watch the demonstration video below to see how this workout should looks.


The Warm-up is going to get you focused on keeping your core engaged, while working on grip and balance. To perform the bottoms-up KB hold/carry select a medium weight kettlebell. You will grab the kettlebell by the horn in one hand, then raise that arm so that your upper arm is parallel to the floor and there is a 90-degree bend in your elbow, the bottom of the kettlebell should be pointing to the ceiling. Holding the kettlebell in this position carry it back and forth across the gym for 45 seconds, keeping your core tight. Repeat on both sides.


The bulk of this body blast kettlebell workout is made up of 5 rounds of snatches swings and goblet squats. You can use the same kettlebell for all three moves or use as many different weights as you feel you needs to complete this for your goal.

Start with 20 single arm kettlebell snatches. Each rep starts with the kettlebell on the floor between your feet, squat low, chest proud, grab the kettlebell and drive through your feet, extend your legs, explode through your hips, bring the KB up along your midline, extend your arm overhead and engage your shoulder. Reverse the movement and return to the starting position. Perform 20 reps with each arm.

Next you will complete 10 Single arm KB swings with each arm. Start with the KB on the floor between your feet. Grab the horn and begin with a slight swing back between your legs, then explode through your hips, thrusting the KB forward and up at arm’s length. When the KB is at head level reverse the swing and go back down, repeat until all reps are complete.

Finally, you will complete 5 goblet squats. This doesn’t seem like a lot, but if you are doing the snatches correctly your quads will be feeling the burn by the end of this workout. Grab the KB by the horn with both hands and raise it to chest level in front of you and close to your body. While holding it in this position perform 5 squats. If you want to make this move a little more difficult, you can invert the KB so the bottom is pointed at the ceiling.

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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