Short on time? Here are 3 quick moves with the kettlebell you will love!

Let’s keep this simple today.  We’re all busy, it’s hard to fit in a workout.  It’s easy to get into the all or nothing mentality with it comes to fitness, but I like to adhere to all or something.  Even just a few minutes of work can make a difference in your mind frame and will help you build consistency.

Here are 3 of my favorite kettlebell exercises that when put together equal a full body, heart rate challenging workout!

10 Kettlebell Swings/ 5 Windmills Right/ 10 Kettlebell Cleans/ 5 Windmills Left

Simply set a timer for how ever much time you have and repeat the above sequence.  Remember these keys:

  • Lock out the glutes at the top of your swing and clean
  • Focus on using the ground to drive the power
  • The windmill is a combo of a hip hinge and rotation
  • Start light with the weights until you own the movements


Have fun!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

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