Watch: 200-rep full body kettlebell workout from ex MMA fighter Shanie SMASH

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Want to lose weight while increasing your endurance and building muscle? We have a workout for you. It only takes about 30 minutes, although it won’t be easy, be careful. However, we can guarantee that after completing this 200 rep full body kettlebell workout you will be glad you did. It’s awesome.

Today your instructor is Shanie “Smash” Rusth, an undefeated professional mixed martial artist, founding coach of FightCamp and mother of two. She has a genuine passion for a healthy and fit lifestyle and has worked hard to integrate it into all areas of her life. She also enjoys skateboarding, among other things.

This isn’t Shanie’s first workout on T3: check out this whole body conditioning workout if you have some energy left after today’s kettlebell workout. You won’t, but just in case. Speaking of FightCamp workouts: we have a whole bunch of them; here is a quick link to see them all: click me.

If you like this home workout be sure to check this out 5 minute MMA HIIT workout and this other article on 10 yoga poses for boxers and kickboxers on the FightCamp blog too!

How To Perform This 200 Repetition Full Body Kettlebell Workout

Follow Shanie as she weaves her way through this intense workout below.

You will need a kettlebell – choose one that you can easily lift over your head. Of course, you can always go for a heavier kettlebell once you get the swing from the workout (pun intended). Don’t have a kettlebell? Take a look at T3’s Best Kettlebell Guide for more information.

Are you ready? Click play on the video below, and let’s go!

FightCamp Full Body Kettlebell Workout 200 Reps: Watch Video

FightCamp Full Body Workout 200 Reps with Kettlebell: Exercises Explained

Shanie doing a kettlebell swing in the FightCamp studio

(Image credit: FightCamp / Shanie SMASH)

Kettlebell swing

25 repetitions

Stand with your feet slightly wider than your hips and the kettlebell on the floor in the center of your body; bend your knees to pick up the kettlebell. Keep your core engaged as you rotate the kettlebell to chest height.

Exhale as you lift it up and inhale as you lower the kettlebell and swing it between your legs. It is imperative to keep your abdominal muscles engaged in protecting your back.

Shanie performing a goblet squat in the FightCamp studio

(Image credit: FightCamp / Shanie SMASH)

Cup squats

10 repetitions

Hold the kettlebell by the horns at chest level, legs wider than the hips, and toes facing forward. Bend your knees as you lower the body into a squatting position. Keep your chest proud, your core engaged, and your heels heavy on the floor. As you straighten your legs to the starting position, exhale and squeeze your glutes. Repeat.

Shanie performing a kettlebell snatch in the FightCamp studio

(Image credit: FightCamp / Shanie SMASH)

Single leg cleaning and press

5 reps on each side

Standing with feet hip-width apart, bend down at hip level and pick up the kettlebell with your right hand. As you stand up, bend your right elbow to push the kettlebell over your head. Then bend the elbow to straighten the arm and lower the kettlebell back to the floor. Do five on the right side and repeat on the left side. Again, remember to keep your heart engaged.

Shanie performing an RDL kettleebll in the FightCamp studio

(Image credit: FightCamp / Shanie SMASH)

Romanian one-arm deadlift

10 reps on each side

Standing with feet hip-width apart, bend down at hip level and pick up the kettlebell with your right hand. As you bend over, lift the left behind you, keeping it straight, your abdominal muscles engaged and your back flat. Next, raise yourself up to a standing position with your arms outstretched as your left leg lowers toward the floor. Do ten repetitions on the right side and ten repetitions on the left side.

T3 x FightCamp Logo

(Image credit: FightCamp)

T3 x FightCamp workouts

We have a huge library of FightCamp workouts on T3, all with follow-up videos you most definitely should check out. Please find the full list below:



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