15-min “Lifetime Kettlebell” workout [free sample]

Kettlebells are a great way to build muscle, improve your balance, and increase your flexibility.

They’re also perfect for people of all ages and fitness levels!

Today I’m going to hook you up with a sample 15-minute kettlebell workout that’s perfect to get you started.

So what are you waiting for? Grab a kettlebell and let’s go!


15-min “Lifetime Kettlebell” workout [free sample] – from Over-50 KB Revolution

Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between moves. Take 1 minute of rest between rounds. Do 3 rounds total:

  • Two hand KB Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single arm KB swings (15 seconds per side)
  • T push ups
  • Hand-to-Hand / DARC KB swings


You might not believe me, but I think we can keep training hard, even as we as we age! We just have to be a little smarter about it. Because if we work out the exact same way we did when we were 20 years old, it could be a recipe for disaster. We need to take things into consideration like:

  • Work-rest ratio
  • Balancing work to all muscle groups for the day / week / month
  • Overall workout volume
  • Proper form

And more!

Today’s workout is a good example of how to incorporate all of these things so that you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! If you like it, also be sure to check out the full Over 50 KB Revolution plan – it’s on sale this week:

-> Over-50 KB Revolution (flash sale)

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specalist

Leave a Reply

Your email address will not be published.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