KORE Wellness Kettlebell Training: Gumby

Whole Body Circuit (1 kettlebell)

Today you will be doing 20 minutes of: Turkish Get-up (the up portion) – Windmill – Turkish Get-up (the down portion) – Arm Bar all together Single hand swings.

  • Beginner: Do 1 rep followed by 15 single hand swings(each hand).
  • Intermediate:Do 2 reps, followed by 20 single hand swings(each hand).
  • Advanced: Do 3 reps followed by 25 single hand swings(each hand).

***As an option, increase the time to 30 minutes and choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)***


Complete the workout and post the following to this blog:

  • Time it took to complete the workout
  • Kettlebell Weight Used
  • Any Amendments to the workout 

KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique. Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout

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