The original “Dirty 30” workout comes from the CrossFit world.

It’s a “chipper” workout is where you link a series of exercises together, performing one after the other in succession (hence the name – you’re “chipping away” reps of a given exercise before you move on to the next.)

The idea is to:

• Push the metabolic conditioning element
• Burn a ton of calories
• Physically and mentally challenge yourself

All in one training session.

What could be better?!? 🙂

So check out this “dirty 30 – inspired” kettlebell workout, that you can do with just a single kettlebell and your own bodyweight, any time, any place:

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the Kettlebell Dirty 30

For time:

• 30 KB snatches (15 reps per side) (men – 24k / women – 16k)
• 30 shoulder tap push ups (15 reps per side)
• 30 walking KB goblet lunges (15 reps per side)
• 30 pull ups OR 90 recline rows
• 30 one arm KB swings (men – 24k / women – 16k)
• 30 burpees
• 30 alternating KB suitcase reverse lunges (15 reps per side)
• 30 hanging leg raise OR 90 lying leg raises
• 30 close (diamond) push ups
• 30 tuck jumps

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If you are ready to finally start getting serious results from your home KB workouts, STAY TUNED - registration for our 28 Day "Dirty 30's" Kettlebell Challenge opens tomorrow!

- Forest and the FVT Team
KettlebellBasics.net