Move · Videos · Strength · 41 min

41-Minute Full-Body Kettlebell Workout, Intermediate

41-Minute Full-Body Kettlebell Workout, Intermediate — video by Samuel Jordan Play · 41:13

Video by Samuel Jordan on YouTube · Open on YouTube

IKU-certified kettlebell coach Samuel Jordan leads two rounds of 20 sets of 40 seconds, most moves on each side: rack squats, strict presses, single-leg deadlifts, rows, swing cleans, push-ups, goblet squats, swings, curls and triceps work. For people who know the swing and clean; warm up first.

  • 41 min
  • Intermediate
  • Low impact (no jumping)
  • kettlebell
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Step by step 12

Tap a time to watch that step in the video.

  1. Front rack squats: bell racked at the shoulder, sit the hips down and back; 40 seconds left side, then right. 0:33
  2. Strict press: from the rack, press straight overhead with your fist stacked over the elbow; left, then right. 2:33
  3. Single-leg deadlifts each side: standing leg straight, hinge as the back leg floats up; hold a support if needed. 4:32
  4. Bent-over rows: wide stance, hinge with a neutral spine and row the bell towards your belt line; each arm. 6:35
  5. Swing cleans: a one-arm swing between each clean, punching the hand through to rack the bell; left, then right. 8:38
  6. Offset push-ups: one hand on the bell, one on the floor, knees down if needed; then swap sides. 10:33
  7. Goblet squats: hold the bell at your chest and send your hips down and back. 12:37
  8. Two-hand swings: drive the bell from a good hip hinge for 40 seconds. 13:35
  9. Goblet curls with the elbows fixed, then bottoms-up overhead triceps extensions. 14:36
  10. B-stance swings: one foot forward, one back, swinging with one arm; left hand first, then the right. 16:31
  11. Ribbons: bottoms-up bell from hip, over the shoulder and round the head; then crush push-ups on the bell. 18:33
  12. Round 2: the same 20 sets again; take extra rest or change the weight if you need to. 20:32

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your fist stacked over your elbow as you press
  • On single-leg deadlifts keep the standing leg straight, and hold a support if balance is hard
  • Drop your knees to the floor when the push-ups get too hard

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadstrict presses, push-ups, overhead triceps, halos
  • Elbows takes loadpush-ups, curls, overhead triceps extensions
  • Wrists & hands takes loadpush-ups with a hand on the bell, cleans
  • Lower back takes loadtwo-hand and B-stance swings, cleans, rows
  • Hips takes loadswings, cleans, single-leg deadlifts, squats
  • Knees takes loadfront rack squats, goblet squats
  • Upper back movesbent-over rows
  • Ankles & feet movessingle-leg deadlifts
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Single-leg deadlifts with a support or both feet down; push-ups on the knees

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Samuel Jordan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety