Killer 20 Minute Kettlebell Challenge Workout

Do This Kettlebell Workout EVERY Week
Try this total body kettlebell workout once per week to challenge you fitness, body and mental fortitude. Because this kettlebell workout challenges your entire body, you will also burn calories, torch fat, build muscle, improve cardio and increase strength.
Learn more about my Kettlebell Workout Academy Here - over40shred.co...
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Beat the Clock” Kettlebell Ladder Challenge Workout - shout out to Forest Vance for the inspiration and workout
Set your timer for 30 second intervals.
In the first 30 second interval, do 2 kettlebell swings - 24k for men, 16k for women)
Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.
In the second 30 second interval, you’ll do 2 push ups ..
In the third 30 second interval, you’ll do 1 KB goblet squat - 24k for men, 16k for women ..
And in the fourth 30 second interval, you’ll do 1 burpee.
That’s one round.
Keep the timer going, and start “climbing the ladder” …
So the second round looks like this:
4 swings
4 push ups
2 squats
2 burpees
And the third round looks like this:
6 swings
6 push ups
3 squat
3 burpees
Continue in this fashion until no longer possible.
A score of “7” is solid - that would be getting to:
14 swings
14 push ups
7 squat
7 burpees
“8” is great …
“9” is elite …
“10” is your MAX score:
20 swings
20 push ups
10 squats
10 burpees
Learn more about my Kettlebell Workout Academy Here - over40shred.co...
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS

[@obzorfootbal9729]

*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*

[@stefanocortellucci9202]

This is great. Started out with a 36lbs and barely did 7 rounds in September. Incorporated this workout weekly with your others (3-4 times a week) and lost 12 lbs and increased my kettlebell weight to 72 lbs--- today I finished all 10 rounds. 💪💪 You are truly the best trainer on KZbin. Human, approachable and incredible coaching.

[@theReal_Truth_XL]

This lady is a warrior. Killing it all the way

[@jcaral4171]

Some Spanish progres would say warriora

[@notundermywatch3163]

Chicks tend to perform very well at this sort of exercises.

[@natebell651]

Yes she is a savage for real👍🏾💪🏾

[@phillipharrison4994]

Funk, mate, that one shattered me. Well done.

[@motto1978]

Old school/90's instrumental + superb routine = 🔥🔥

[@paradzaimakosa2005]

The Online Coaching by Funk are an investment any man over 40 should do Personally I want to let you know how much I appreciate this kind of dedication in my life. Funk is a role model and live as an example of how life can be lived healthy even after the age of 40. Appreciate you bro! just had to put this out there!

[@flemingmumba1196]

I now follow his trainings...awesome at 44yrs I am.

[@jayswavely6371]

Great workout! Funk is my workout guru.

[@mylogray26]

62 year old from Dundalk ,Ireland . First time doing this one last 2 rounds really tough !!! Loved it 👍

[@abestebbing5827]

That’s a workout! Thank you once again!

[@Matthewsmom11]

I love how all the guys I sent this workout to take it lightly until they finish and want to hate me afterwards.. 😊. Thank you guys, this is my absolute favorite ❤

[@jorn1409]

This one is brutal!

[@ossfuego]

Beautiful couple and great workout!.....made it through with my yes4all 32kg KB.

[@921ster]

I always enjoy your workout creations, but really appreciate the respect you have for your wife and family. It’s definitely refreshing.

[@jayswavely1830]

Seems to be a low standard. He should treat his wife well. Why wouldn't he?

[@921ster]

I respect the way that he conducts himself. He treats his spouse well, and most likely treats other people respectfully too. There are people who don’t do that, and I think he is a good example to the rest of us because of his behavior.

[@jas7869]

I am so exhausted and I still enjoyed it. I will be back for more. Keep up the good work guys!!!

[@acdsully]

Looking for a kettlebell workout and I wasn’t disappointed. When it started I thought I had found something too easy. Long story short, I had to skip rounds at the end. I’ll be back until I can finish it. Thank you for posting.

[@BigGee-i7q]

Absolutely savage, this was my 1st kettlebell workout. My big bro bought a 24kg yesterday so I thought id give it a bash. Made it halfway through the 2nd last round and I had to tap out. I wanted to quit 2 rounds before but you and your wife's effort pushed me on. Definitely incorporating this into my weekly routine. Thanks for the vid Funk🤙🏾.

[@SebastianVespasiano]

Thanks so much guys... im from Argentina...muchas gracias

[@carmensalome]

I did it again today and finished it without dropping down in weight. I am swinging and squatting the 25lb bell throughout. I did better than when I first did this workout three weeks ago! I will be 62 in August and plan to be fit and healthy when I get there. Woo hoo!

[@mdrazi]

Thanks for this video. Love you guys

[@riz87]

Funk, Im a 32 yr old bjj practitioner; I always turn to your workouts when my normal routines get stale or i cant get on the mats. Ive been a big fan of your bjj and mma workouts from years ago that were in all honesty much more demanding but i like using your newer ones as shredder finishes. This one started off really easy so I upped the reps preemptivley for each set, BOY was i surprised! The end had me tuckered out!! Great workout! Love the Funk and wife combo!!!! Keep it up!!

[@kmcgill102]

Felt like I just finished a hard 10min roll! Oss!

[@gerardocardona1463]

So I Finally completed this workout in its entirety!!! It’s been a month since I first attempted it. Feels awesome, now the goal is to finish it with you both!

[@MrPapito0421]

Funk and Mrs I did it the 1st try,thank you guys🙏🤗🔥

[@biturner]

This kicked my butt.

[@soniawiltshire7643]

I did this through after several attempts over the last couple of years would attemot mow and again to test fitness and strength.and I want to cry - out in good pain and proud I did it. I am 56 year old done with 12 kg bell. Will now do x1 a week

[@lorindahawkins7824]

Another Killer workout, don't let the beginning fool you. I completed with the heaviest kettlebell I own, 20lbs, and I had to modify my pushups. Great workout, next time I'll have to do it with my hubby.

[@andrewdavid7048]

Just finished the workout. AWESOME. Fantastic motivation to keep going.💪💪💪

[@sharris59]

I made it halfway. I will try again tomorrow ❤️❤️

[@AG11]

Love the follow alongs. I can't help but keep pushing when I see you guys getting it done every round. Grateful for the workout, thanks.

[@anthonypatrick3266]

I love you two! Love that yall go so hard together to reach that goal. Very motivatng.

[@FunkRoberts]

Good Morning Funksters! Grab a Single Kettlebell and get ready for this SUPER TOUGH Beat The Clock Kettlebell Challenge that Angela and I did...see if you can reach the MAX score - Leave Your Comments, Like and Share and try this one day per week for 4 weeks and watch your conditioning, cardio, fat loss and. mental toughness improve - Thanks for the Support and. Much LOVE - Funk

[@AllIDoIsWin911]

I talked trash during the premiere and I almost needed a body bag for myself. Lol Got through 7 rounds with a 50lb kettlebell. I'll improve next week. 😉

[@bluu_ice6554]

@@AllIDoIsWin911 same here. I have a 50lb kettlebell and last week this workout dropped me to the floor. Today is my 2nd attempt.

[@AllIDoIsWin911]

Got through 8 rounds this week without a break. Making progress.

[@tomvaughan5864]

Oh wow that was rough. Managed the whole thing but on the last round only managed 13 push ups. Does that count? Ha ha

[@AllIDoIsWin911]

Finished 9 rounds in a row this week. Had to take a 1.5 minutes break for round 10. Must say progress is being made.

[@benjydp5262]

Yes ! Made it with a 20 kg Kettlebell ! :) In 5 months . No lockdown can stop the funksters !

[@rosie8126]

Thank you Funk and Angela, excellent challenging workout. I felt the push to the end. Well worth it.

[@MannyRamos17]

Power couple! Awesome workout. Keep up the great work brother.

[@ManojTiwari-uc9lm]

Both of you are an inspiration.....such nicely toned....👍❤️

[@carlosdones1652]

You da man dog!

[@FranciscoJavierOutdoors]

That was brutal! Definetly trying this tomorrow

[@blackskimmer]

Funk your girl kicked your ass in this workout! Its ok she kicked my ass too lol. Thanks for the awesome video! More kettlebell workouts please! -Canada.

[@notundermywatch3163]

Women perform very well at this sort of sessions, I see them kicking dude ass all the time in routines like this.

[@gabardiop]

Much love from Senegal, west Africa! Great workout!

[@SatGavFitness]

This guy is still going strong! I hope I'm still going at it and looking as good as you in a few years! You helped inspire me to do my own channel. Keep going Mr Roberts 💪

[@bougantouchesaid1370]

Excellent 💪👍👍👍

[@juliosantillan1468]

10 with 40lb - second time - first week Funk thanks for sharing your knowledge. Your lady is a beast... AMAZING.

[@jmugambi]

Thanks for this. It's become one of my go to workouts. Trying really hard to get to max with the 24kg. After 9 I'm completely zonked. But then again that was me not so long ago at the end of 7, so hoping to hit this in 2021!

[@kaangego]

I suffered during this workout so did you Funk thank you for being real

[@JavierGonzalez-in2eb]

Finally was able to finish 💯 after doing this once a week for 6 weeks

[@yanimadeit]

Same. Shit was tough.

[@JimLorbetski]

Ok, I'm 63. After previewing the first part I didn't think it would be that difficult. The heaviest weight I have is 20Kg, so I used that. I could not believe how fast it increase in difficulty. By the end I was looking for my one lung. It took me an extra 2-3 minutes to finish past the time. It would be nice to see the number of reps coming up on the screen. I found that I had trouble hearing what you were saying at times.

[@edwin2105zz]

Love the workouts funk.

[@ranand777]

What a workout Funk & Angella.. did it today morning.. man was it exhausting.. but I feel rejuvenated.. keep em coming and continue to inspire all the pple around u.

[@josephtolbert9803]

Great workout!!!!! It took me 5 weeks to finish this workout!!!! And I just finished it 2/29/24

[@FunkRoberts]

Great job! GET IT DONE!

[@carmensalome]

Done! dropped KV in the last two rounds of swings. Killer workout!!

[@belanina8151]

AMAZING COUPLE! 👏👏

[@anthonykahill3813]

Thanks Funk I just finished this workout going at you guy's pace. Feeling accomplished. Thank you so much

[@suite404]

Great workout!

[@hellonblades]

I just crushed this again along side with you both. This is a killer workout. I hope to see more of this style. As for now, I’ll stay tuned!

[@triplemflex6498]

Awesome work 💪🏾💯🔥

[@dr.t2027]

That last round really pushes this over the edge!!!

[@dogsquadstorm6861]

SHE KILLED IT... VOTE HER FOR PRESIDENT!!! BEAST MODE!!! CONGRATS TO YOU BOTH : )

[@carmensalome]

Whoa! I finished it. I had to drop down in weight in the last two rounds and I was moving slower but I finished each rep before moving to the next exercise. Now I am ready to start the day! Thank you for the great workout. 💪

[@jsharpham]

Phew... started off a bit relaxed but felt the fire toward the end. Only just finished. Thanks Funk - keep these going. Awesome work outs!

[@wendyfoster9232]

i enjoyed that.thaks guys

[@carmensalome]

Today's workout. Completed using 25lb kb. Going to try to add this workout weekly now to see how I progress. Great workout!!

[@hwcidybz]

6 attempts in and I almost make the 16’s. push-ups get me. After 3 times of keeping going along after hitting the wall and completing it on my own time I wasn’t too far behind you two this time. Thanks again & again))))

[@CDonTheMove]

Killing the game. Solid!!!!💪🏿

[@Daniel_pc70]

Hey, just did it except I replaced burpees by jumping jacks, being in my 70's get up and down from the floor that fasts now way. But thank you to kick up and revive my work out.

[@simonejohnson5376]

Inspiration 😍

[@jayswavely6371]

I'm 55 and I could not keep up on the burpees

[@channelbizt]

Brilliant comment

[@azmyspin1]

That’s awesome 👏

[@jean-noelpoirier1343]

Hello from Cambodia. Thank you for the daily challenge you send us all.

[@chrissyish4945]

Yoooo that kicked my ass!!!! All for a good cause!😜👏🏽👏🏽👏🏽💪🏽

[@davidwilcox2401]

Hi funk Dave from London just watch you and your good lady doing this workout will do this later as l have been following you since the pandemic of a year have lost 2and a half stone and age 67 next birthday cheers my friend stay safe 😜

[@mustafacevik3598]

Awesome workout! Thank you Funk and Angela. Good guide during all this lockdown crap here in Germany. Greetz

[@sanjitgrover]

Watching you after a few weeks. Hopefully you are creating more wonderful workouts for us.

[@vassokapetaneli2921]

Goodmorning from Greece!! Just finished it.. exactly what I needed for today..the push-ups were really challenging though...Thank you guys..Keep up ..more kettlebell workouts please..

[@daniels.3129]

Amazing workout, you guys are in great shape!!!

[@tomdevine4999]

It’s time today,love that work out.thank you guys. Tom .Devon.England

[@roberttulcin631]

Done this 3 times. Never doubt that I finish, but always difficult. Those last couple of sets really compound with the contracting rest and increased volume

[@scottrichardson9134]

Awesome. You literally took my breath away from me

[@khalifamessaoudi2377]

I do this exercice just now. Excellent

[@tidouble1]

Funk you're still the man dude! Been following you since way back!

[@mathewhaines3534]

Angela showing us all how it's done 💪

[@ChrisGill2466]

I have just turned 60. Funk is really help me get fit and loose weight.

[@cpm6358]

really something else! Really like it! thnx. regards from the Netherlands

[@Rosthetics]

So nice I can feel the burn by just watching gotta do this as periodization thanks for sharing! More power!

[@lebenausderfulle2148]

What a tough lady! Many thanks for this challenging workout. I will try it today.🙏

[@anaisabelconserja8706]

Sois unos máquinas!!!!!!!. Desde Madrid, España.

[@danieltaylor829]

Just did this over in NZ, this was a great one Funk! 44 and going strong.

[@oakestje]

Can you remember what weight you were using?

[@kevingordon5947]

Funk this workout is the truth!!!

[@clintwood1983]

Great workout. Thanks

[@daddypalacios9117]

What a great workout. I don’t know if this gores against the rules, but, I don’t rest for the first 4 rounds, and because of all the time I have saved during the “easy” rounds, I’m bale to takeshi longer rests during the “harder” rounds, especially rounds 7,8,9,10.. and yet I’m able to finish in 19 minutes... I guess i’m not doing an EMOM workout, but rather 10 rounds within the 20 minutes time limit. Keep up the great content.

[@brianroche9171]

Super hard workout - you guys are awesome!

[@djmistapete]

ME AND MY WIFE LOVE THIS WORKOUT........THANKS GUYS

[@teebee8141]

Mr funk you're a lucky man.yall keep up the good work.

[@nequalsjuan3137]

Dude, great workout. I know it's been a few years (I'm no longer in TO) but I continue to enjoy seeing your stuff. As usual, you're ripped and ready. I tried this today and it was a killer! Nearly feinted after the last set of goblet squats. Keep up the awesome content!💪💪

[@ranick01]

Thanks for another great workout!

[@gijaynefitness]

Thank you..Great challenge. You guys are real.. I love it.

[@kingj227]

Thank you!! I did it. Complete this mission. Thank you for teach me best workout. Thank you ^^

[@R1senb18c]

This is great, going to encourage my GF to try this with me soon! The only thing I would say try differently is inhale on upward portion of the KB swings and exhale as it goes back between your legs. I think you'll notice a difference. :) Thanks for sharing! Much love.

[@lifestyleofthebrokeandunkn8476]

Just what I needed!!!!

[@xaviercolon1703]

Thank you for this phenomenal workout! You killed me, but it feels great!

[@markvincent5241]

Awesome workout guys, super motivational. Keep them coming.

[@grahambremner1376]

Great workout, thanks so much to both of you.

[@bradcoutu6200]

Been doing this once a week for the past 5 weeks. Awesome workout. I’m not at max but have been improving. I can’t do push-ups or burps at Rd 9…. yet! Thanks for the vid.

[@deeps10]

Buy a weighted vest and do push up with that, it will really help to reach the last round

[@bucket_of_truth]

Hell yea, first time trying, hit the max. It was harder then I expected near the end there. To be fair, I dropped the conventional gym (dumbbells and barbells) about a year ago and have been training with kettles and boxes 6 days a week since. I'm definitely gonna throw this in on my sixth day each week from now on!

[@jmart4166]

THANK YOU COACH! First time attempting this crazy workout .. using a 25lbs KB. Made to the 3rd last round ... it was really tough. Respect to both of you... soon i will finish the workout and move up in KB weight. BLESSINGS to you COACH FR!

[@jmart4166]

Just gotta say ...i hate push up component ... but i made finished with you guys ... thanks

[@jmart4166]

Update .. I am now using 25kg ... Thank you Coach FR!

[@jmart4166]

Just did another workout ... This one was for my Dad ...passed away about 2 months ago

[@Ballymeau]

starts out deceivingly easy but by the end I was SMOKED!!!!

[@richardhulbert9833]

Great workout, As we get tired we loose form: a reminder to everyone on the swings lock your arms as one unit hike the bell back remember to hinge your hips back and pop forward at the hips, arms straight, float the bell up and pull back for another swing. Not easy when fatigue sets in. (Pendulum)