All You Need For These Full-Body Supersets Is a Pair of Kettlebells

Each superset consists of 5 sets of a 30-second kettlebell flow followed immediately by 30 seconds of a bodyweight pushup variation, with 60 seconds of rest between sets. That's 10 minutes of work each, or 20 minutes if you perform them both back to back.

Ideally, youd move right from the first superset into the second. But if doing the supersets back-to-back is too much for you, master the first arguably, lower-skilledsuperset before graduating to the second.

Superset 1

For the kettlebell flow, youll start by cleaning the kettlebell into a lunge. A higher coordination move than classic kettlebell clean, opt for a lighter weight than youd normally use. To keep a proud chest like Leija and Eden have in this video, brace your core throughout the movement. Start with your feet hips-width apart, then put load between your laces, hinge your hips, and grab the weight with an overhand grip with your right hand. Clean the weight into a front rack position , keeping it close to your body. Instead of catching the weight in squat, catch it in the bottom of a lunge with your right leg behind you.

Next, explode out of the hole and the kettlebell overhead. Return the weight to the ground, and repeat on your left side. Alternate sides until the 30 seconds are up.

Now onto the the sit through to beast press. Set aside the weight, and get on all fours with your wrists stacked directly under your shoulders. Press your palms into the ground and come onto your toes before descending into a bent-legged pushup. As you bring your chest towards the ground, spread your legs so your knees don't touch the ground.

As you press back up, shift your weight into your right palm and rotate your body to the left, allowing your right foot to shift towards your left foot as you do. Return back to center and do another pushup before shifting your weight into your left hand and rotating right.

Superset 2

Grab two kettlebellsat a weight you can strict press under fatigueand position them between your legs, which should be about shoulder-width apart, handles parallel to your feet. Hinging at your hips and bending at the knees, reach for the bells with straight arms, grabbing onto the handles in a hook grip so that your palms are facing each other. Perform a single-armed row first with your right side, then on your left.

Next, power clean the bells, keeping the weights close to your body. Rotate your wrists so the bell lands against your forearm and you finish in a double rack position.

Squeeze your glutes and tuck your ribs before completing a single-arm strict kettlebell press first with you right arm, then with your left. For the last movement in this spicy sequence, dip your knees and push off the floor to drive both weights overhead. Lower the weight down to the ground, before repeating this flow for 30 total seconds.

For the final move, the knee plank push-up, prepare to feel like a wannabe yogi. Start by doing a standard push-up. Next, go into a bent-legged downward dog, shifting your weight from your palms to the outer edge of your wrist and forearm. Hold for half a second before straightening your legs, replanting your palm and completing another pushup.\

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For all of these movements, the priority should be moving well... like, Leija and Eden well. Start slowly. If you cant complete these variations with precision and coordination (even with a very light weight), we recommend sticking to the classic pushup and kettlebell clean.

Want more kettlebell workouts from Leija? Check out his (now available on our ), which is designed to burn fat and build muscle with just one kettlebell.