Shake and Bake, Double Kettlebell Workout

WOW: Shake and Bake

This week we have a 15-minute AMRAP, Shake and Bake Double Kettlebell Workout. You will use 2 kettlebells for the 5 exercises performing 5 reps per exercise. This is a good workout to try to go heavy since it is only 5 reps per exercise. Give it a try and see.

The Workout

Perform as many rounds as possible in 15 Minutes

5 Reps of each exercise

Double Kettlebell Swings

Double Kettlebell Rack Squats

Double Kettlebell Shoulder Press

Double Kettlebell Single Leg Deadlift

Push-ups w/ Hands on Kettlebells


How to Perform this Shake and Bake Kettlebell Workout

You should already be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you 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.

Get Started

Here we go. Grab one or two sets of kettlebells depending on how heavy you want to go on each exercise. Set your favorite fitness timer for 15 minutes.

Start the workout with your 5 Double kettlebell swings. Perform these just like any other kettlebell swing, keeping your back flat, and hinging at your hips.

From the swings, you will clean the kettlebells to a front rack position. While holding them in the rack, perform 5 squats. Try to keep a proud chest and squat down so your thighs are slightly below parallel.

When you complete your squats, keep the kettlebells in the front rack, from the upright position, complete 5 strict shoulder presses. When you complete your 5 reps, lower the kettlebells to your side in a suitcase grip.

Then next exercise is the single leg deadlift. Holding the kettlebells by your side in the suitcase grip, hinge forward at your hip, raising one leg behind you. Return to the upright position. Perform 5 reps on one side, then 5 reps on the other.

Final exercise of the round is push-ups with your hands on the kettlebells. After completing your deadlifts, lower the kettlebells to the floor using the horn (handle) to stabilize them. Put a hand on each kettlebell to perform your 5 push-ups.

Repeat this circuit as many times as you can in 15 minutes.

Check out the video below.

Demonstrations Video

Make sure to check out our workout videos and blogs on our blog page:

Learn more about the people of Body Force, Click Here