Super Bowl Kettlebell Workout (burn 1036 calories)

According to, Super Bowl Sunday marks the day that Americans chow the second-greatest amount of food – second only to Thanksgiving.

You could stay strong, and watch your friends and family eat all the foods you love, while you sit in the corner chewing on a stick of celery …

OR … you could do my Super Bowl Kettlebell Workout … and feel okay about enjoying some of the foods you love on the big day!!

Do the workout exactly as outlined, and (assuming an “average” body weight of 180 pounds), you’ll burn a total of 1036 kcals.

Let’s get it going –


The 1036 Calorie Super Bowl Kettlebell Workout

1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching – check out this article if you need more details (90 calories burned)

2 – Do 35 minutes of high-intensity kettlebell/body weight training – something like this, one of my all-time favs from the 10×10 Kettlebell Solution (336 calories burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of yoga work – here is a great sequence for you to try (106 calories burned):

=> Yoga for Big Bastards


Carve out about 90 minutes tomorrow morning before the big game to do this workout, and you can feel a-okay about the extra kcals you consume later in the day 😉

May your favorite team win –


PS – Signed up for the FVT email newsletter yet? Get workouts like this one delivered straight to your email inbox. Just drop your best email into the box at the upper right of the page to get signed up now!

Leave a Reply

Your email address will not be published. Required fields are marked *