18 Minute Tabata Kettlebell Workout

by Ashley Dale Grant | Nov 13, 2017 | Members, Weighted Workouts, Workouts | 42 comments

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18 Minute Tabata Kettlebell Workout
Print Workout Here

Quick kettlebell workout for you – to really get your sweat on, grab one of the heavier weights you have on hand ;)

What you will need:

Set of dumbbells, kettlebell and a resistance band if you have one. Dumbbells are the only important ones though!

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: Complete the 4 exercises below consecutively for 20 second on, and 10 seconds off, for a total of 8 sets!

Kettlebell swings – Really watch your form here! Keep that back flat, use your hips and legs to power up the KB with your arms to face level.
Lunge with back row, left – Please watch the video for the exercise description here. You’re doing a stationary lunge here, and every time you come down into the lunge, you’re going to bring the weight up on your left side (right leg is in front) for a back row.
Lunge with back row, right – Same as above.
Mountain climbers – Get those hands directly underneath your shoulders, keep the abs engaged without letting the hips come up or sink down low….then hammer those knees in as fast as you can for 20 seconds!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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42 Comments

Kerri-Ann Kelly on November 13, 2017 at 8:38 am

Got a good Monday sweat going
Reply
- Ashley Dale Grant on November 14, 2017 at 8:55 am
  
  Beauty! That’s what we want!
Momof4 on November 15, 2017 at 12:51 pm

Done today…awesome sweaty sesh!
Reply
- Ashley Dale Grant on November 15, 2017 at 8:26 pm
  
  That’s what I like to hear!!
Andrea Was on November 15, 2017 at 7:36 pm

Holy shit that was fast and sweaty!! Feeling great! Thanks Ash:)
Reply
- Ashley Dale Grant on November 15, 2017 at 8:29 pm
  
  That sounds dirty Andrea, very appropriate for hump day ? hehe. You’re welcome!!
Carolyn Willson on November 16, 2017 at 2:17 pm

Liked this one a lot – LOTS of Pantera – I really need to start a “Royally Pantera” fanclub…she just makes me smile and laugh out loud…
Reply
- Ashley Dale Grant on November 17, 2017 at 11:03 am
  
  Hahaha you’re funny!! I can set up a meeting for you two to hangout anytime you’d like! Loving these workouts lady!! Keep at it ??
Patricia Best on November 17, 2017 at 5:23 am

Perfect for a Friday morning!!!
Reply
- Ashley Dale Grant on November 17, 2017 at 11:04 am
  
  I love your Friday morning workouts. Way to to wrap up your week lady!!
Rita Campbell on November 17, 2017 at 9:47 am

Nice one! ??
Reply
- Ashley Dale Grant on November 17, 2017 at 11:04 am
  
  You’re a nice one!! Hehe.
Nicole Sommer on November 17, 2017 at 10:54 am

Killed Tabata after report card interviews!!!!
Reply
- Ashley Dale Grant on November 17, 2017 at 11:05 am
  
  Look at you go! Love that you ladies squeezed this into your PA day or doing report card interviews!!
Ashsavage on November 17, 2017 at 12:02 pm

Loooooved it, ready for the beach
Reply
- Ashley Dale Grant on November 18, 2017 at 10:36 am
  
  Oh fun!! You’re going away?!
- Sandra T on November 10, 2021 at 6:40 am
  
  Tabata works. I can do anything for 20 sec
- Ashley Dale Grant on November 14, 2021 at 11:13 am
  
  Damn straight you can, Sandra!! Nice work this past week!
Kristina Bergeron on November 17, 2017 at 1:55 pm

Honestly I fricking killed that workout! Really enjoyed it and pushed pushed pushed. Nice and sweaty to head back to work whoops!
Reply
- Ashley Dale Grant on November 18, 2017 at 10:37 am
  
  Nice!! Way to rock it this week lady!!
Jennifer Wiggans on November 17, 2017 at 4:04 pm

Cheers lady
Reply
- Ashley Dale Grant on November 18, 2017 at 10:37 am
  
  Right back at you!!
Kathleen on November 17, 2017 at 6:56 pm

Great first full workout with RF online! Very sweaty. Thank you!
Reply
- Ashley Dale Grant on November 18, 2017 at 10:37 am
  
  Yahoo!! Love that you got right to this!!
Ashley Gabel on November 18, 2017 at 7:53 pm

Done good one thanks Ash
Reply
- Ashley Dale Grant on November 20, 2017 at 4:50 pm
  
  ????
Kyla Thistle on November 19, 2017 at 3:42 pm

That wa a sweaty one!! Good way to burn off the RF party treats :)
Reply
- Ashley Dale Grant on November 20, 2017 at 4:51 pm
  
  Love that you did this after! Nice work!
Angelika Henning on November 20, 2017 at 8:35 am

This one ended my weekend with a sweaty bang!
Reply
- Ashley Dale Grant on November 20, 2017 at 4:52 pm
  
  I like sweaty bangs actually hehe.
Angelika Henning on November 20, 2017 at 4:55 pm

That came after…..
Get it? Came after?
:o)
Reply
April Patch on November 20, 2017 at 6:41 pm

This is going to be a good workout week ?
Reply
Amber Ashton on November 20, 2017 at 9:15 pm

Bam! I think my cat is sweating just watching me do that one!
Reply
Michelle Fraser on November 23, 2017 at 1:57 pm

Quick and sweaty workout! I like it!
Reply
- Ashley Dale Grant on November 24, 2017 at 3:39 pm
  
  Beauty! Me too ?
Joelle LaRonde on December 7, 2017 at 4:26 pm

Short and sweet…squeezed this one in before seeing a client :)
Reply
- Ashley Dale Grant on December 8, 2017 at 9:26 am
  
  Just like me right?! Short and sweet ? haha. Nice work Jo!
Becky McDougall on December 20, 2017 at 8:33 pm

Love this one for today, So sweaty. Thanks, Ash
Reply
slambs5 on November 10, 2021 at 7:58 am

I was able to do the mountain climbers, all of them! Thanks Ashley, good sweat on
Reply
- Ashley Dale Grant on November 14, 2021 at 11:13 am
  
  HOLY CRAP SANDIE! That’s huge. It’s so nice when we start to see progresses with an injury. So happy for you!
Julie on November 11, 2021 at 5:29 pm

Done and dusted ✅
Reply
- Ashley Dale Grant on November 14, 2021 at 11:13 am
  
  You were on fire this week eh, Julie!?

18 Minute Tabata Kettlebell Workout

42 Comments

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