Kettlebell “Dirty 30” Workout

The original “Dirty 30” workout comes from the CrossFit world.

It’s a “chipper” workout is where you link a series of exercises together, performing one after the other in succession (hence the name – you’re “chipping away” reps of a given exercise before you move on to the next.)

The idea is to:

  • Push the metabolic conditioning element
  • Burn a ton of calories
  • Physically and mentally challenge yourself

All in one training session.

What could be better?!? 🙂

So check out this “dirty 30 – inspired” kettlebell workout, that you can do with just a single kettlebell and your own bodyweight, any time, any place:

the Kettlebell Dirty 30

For time:

  • 30 KB snatches (15 reps per side) (men – 24k / women – 16k)
  • 30 shoulder tap push ups (15 reps per side)
  • 30 walking KB goblet lunges (15 reps per side)
  • 30 pull ups OR 90 recline rows
  • 30 one arm KB swings (men – 24k / women – 16k)
  • 30 burpees
  • 30 alternating KB suitcase reverse lunges (15 reps per side)
  • 30 hanging leg raise OR 90 lying leg raises
  • 30 close (diamond) push ups
  • 30 tuck jumps

If you are ready to finally start getting serious results from your home KB workouts, STAY TUNED – registration for our 28 Day “Dirty 30’s” Kettlebell Challenge opens tomorrow!

– Forest and the FVT Team

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