Hybrid KB Cardio Workout

I am getting ready to head back to the gym after a few days off.

Have been spending time with family in Kansas City for the past week, it has been great.

As I review programming and get workouts set, thought it would be a good time to share another workout from the CORE Kettlebell System 2.0.

This is what the set up will look like for tomorrow:

– Bodyweight – based warm up – all together
– Main workout – we’ll have a station set up for each exercise, set up 3-4 people at each station, and then start the clock and let them work and rotate around the room for the 20 minutes of the main workout, getting as many rounds as possible.
– Finisher – we’ll get with a partner and swap back and forth between exercises so that we can be sure to have enough kettlebells to go around
– Cool down – all together.

This is a great way to set up a workout if YOU are leading a group.

It’s also a great way to do it if you’re just training on your own, or in a small group too!

Either way it makes for a unique, fun, and effective workout.

Also keep in mind – this workout is part of a greater SYSTEM. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you a feel for CKS, and what the workouts in it are like.

Let’s do this –


Hybrid Kettlebell Cardio Workout
from the CORE Kettlebell System 2.0

*It is possible that there are some moves / exercise names in this workout that you may not be familiar with. Don’t worry – all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.


Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

High knees
Butt kicks
Bodyweight squats
Easy push ups


Complete 4 rounds of 45 seconds of work and 15 seconds of rest/transition for each exercise. Rest 1 minute between rounds.

Right arm KB Thruster
Left arm KB Thruster
Renegade Row
KB swing
Inverted row OR pull up


Do the following circuit as many times as possible in 10 minutes, resting only when needed:

5 burpees
5 alternating KB lunge per side
5 pushups
10 two hand KB swings
10 mountain climbers per side
30 jumping jacks


Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon


There you have a sample workout from the CORE Kettlebell System 2.0.

If you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

Check out the CORE Kettlebell System at the link below:

=> CORE Kettlebell System 2.0

And here’s to your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting

PS – This is your early bird access to the program, because it’s at special discounted pricing for the first 100 customers.

=> CORE Kettlebell System 2.0

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