Here’s smoker of a kettlebell workout for ya’ – you’ll be toast in less than 30 minutes:

• Start with a quick kettlebell warm up
• Do 10 Snatches with each arm
• Run 200 yards (about the length of a football field and back)
• Do 10 Cleans with each arm
• Run 200 yards
• Do 20 two handed Swings
• Repeat circuit two more times for a total of three rounds
• Take as little rest as possible during the workout
• Finish with a light static stretch

This video shows both the kettlebell Clean and the kettlebell Snatch:

And this post explains the kettlebell Swing:

The Kettlebell Swing

Enjoy and have a great weekend!

P.S. Kettlebell gear from KettlebellBasics.net is almost here … I’m super excited.  There will be some awesome kettlebell-themed T-shirts, sweatshirts, hats, and more … and we’ll be adding new designs all the time.  Make sure to sign up for the KettlebellBasics.net newsletter to get news of the kick-off sale … just drop your name and email into the box at the upper right of the page.