Monday Kettlebell Workout: Chipper Strength #1

Here is a kettlebell workout for you to start your week strong.

It’s called a chipper because you “chip away” at the prescribed amount of reps until complete, at which point you go to the next move.

For example – the first exercise the workout calls for is KB Goblet Squats. You’ll need to do 50. So you could do 20, then rest 30 seconds or so, then do 15, then rest 30 seconds or so more, then 15 more, then move on to the next exercise. Or you could do five sets of 10 with 30 seconds rest between. Or whatever works for you.

Bottom line – it’s a great way to get an intense, full-body workout in a short amount of time… all you need is a kettlebell or two and about 20 or 30 minutes… and it’s a lot of fun, too:


Monday Kettlebell Workout: Chipper Strength #1

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress.

1 – KB Goblet Squat – 50 (Women:16k+, Men: 20k+)
2 – Push-ups – Men:50, Women:30
3 – Single-Sided Jump Lunges – 50 (25/ea side)
4 – 1-Arm Push Press – 50 (25/ea side)(Women:12k+, Men: 20k+)
5 – Plank With Knee Tap – 50 (25/ea side)

FINISHER – Complete 5 rounds of the following two moves as fast as possible.

1 – Box Jumps -10 (note:stepping down is safer and preferred) Sub Jump Squats if no box – 10
2 – Power Step-ups -10/ea leg Sub High Knee Taps if no box -10/ea


In the last give or take 25 years since I’ve got “into” the fitness world, I’ve seen a LOT of trends come and go. But kettlebells are here to stay. They won’t change. Learn how to use them properly, and you have a lifetime of fitness gains ahead!

– Forest and the FVT Team

PS – Find out for yourself why everyone is raving about my new CORE Kettlebell Challenge training system. You’ll lose fat, gain strength, improve performance and become a stronger version of yourself in the next 40 days. Get a sample week of the workouts, 100% free at the link below:

Leave a Reply

Your email address will not be published.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