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Home / Fitness and Health / Eric Leija shares a 20-minute single kettlebell travel workout

Eric Leija shares a 20-minute single kettlebell travel workout



Kettlebell Flow Coach Eric Leija (aka Primal Swoledier), creator of the Men health The Kettlehell program shared some of his favorite exercises, including his no-body routine, his full-body workout with a kettlebell, and his advanced “beast” flow.

Now he’s back with a 20 minute calorie burner that only requires a kettlebell. Leija uses the routine when he’s on the go and has to pack a lot of work in little time and space.

“I like to call it the Kettlebell 300. You will do 300 repetitions,” says Leija. “Have fun, pick up the pace, but keep the repetition quality.”

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It also included an optional warm-up and cool-down period that adds 5 to 10 minutes to the routine if you wish.

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Warm up mobility

Ankle rolls – 10 repetitions per direction
Knee circles –
10 repetitions per direction
Large hip circles –
10 repetitions per direction
Back and front –
10 repetitions per direction
Global Neck Stretch –
10 each rep direction

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The workout

20 minutes, AMRAP (as many rounds as possible)

“Set the clock to 20 minutes and do 50 back-to-back repetitions of each movement with minimal rest between exercises,” says Leija.

Kettlebell Swing – 50 repetitions
Offset Kettlebell Pushup –
50 (25 repetitions per side)
Two-handed horned squat –
50 repetitions
Kettlebell L-Sit Toe achieved –
50 repetitions
Kettlebell Clean to Press –
50 (25 on each side)
Explosive kettlebell deadlift –
50 repetitions

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Cool down / decompress
Do 1 round of each exercise in a row, using your breath to release tension

Kneeling Spine Wave – 1 minute
Alternating needle arm thread –
1 minute
Alternating ground scorpion –
1 minute
Bretzel Hold –
1 minute per side

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Get the workouts

Are you looking for more workouts like this one from Leija? Check out his Kettlehell program on the Men health All Out Studio streaming platform.

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