The Kettlebell-Bodyweight 500 Workout

Written By: Todd Kuslikis
August 01, 2014

This workout was created by Funk Roberts and Chris Lopez founders of

We’re about to throw down a crazy 500-rep workout for you. It’s going to be nuts.

We’re going to be using the hub and spoke method. The hub is the exercise we keep coming back to (in this case kettlebell swings), and the spokes are the various bodyweight exercises that are completed between those hub sets.

This workout fuses bodyweight training and kettlebell training, which is an amazing combination to get the results you want.

This is a fighter-type workout that’s great for all-round fitness. The bodyweight and kettlebell exercises combine to train conditioning, body awareness and strength. The endurance you’re going to need to get through this workout will be killer as well. Even if you’re not a fighter, who doesn’t want to look like a fighter? Who doesn’t want to have the strength, conditioning, and endurance of a fighter?

Let’s get it done!

The Workout

So we’re going to be doing 10 kettlebell swings, followed by 10 reps of a bodyweight exercise. Then we’re going to come back to the kettlebell swings for another 10 reps, and then a different bodyweight exercise for 10 reps, and so on.

There are going to be five bodyweight exercises, so that makes 100 reps in each round. You then rest for 90 seconds, before repeating the circuit for a total of five rounds. Killer!

Check out the video for Funk’s demo of each movement.

Kettlebell Swings

  • With feet slightly wider than shoulder-width, pick up the kettlebell between your legs
  • Swing the kettlebell backwards under your hips
  • Swing the kettlebell forwards by extending the legs and raising your upper body to an upright position

Notes: Make sure to keep a neutral back throughout the movement, and really pack the shoulders and back. There shoulder be no hyperextension of the lower back. Keep your head straight up towards the ceiling, not leaning back. Maintain a vertical shin angle, and don’t bend excessively at the knees. Think of this as more like a high-speed deadlift than a squat. 

Knee Health Score 2

Remember, this is the hub exercise. Complete a set of 10 kettlebell swings between every bodyweight exercise.

Burpee Kick-outs

  • Starting in a standing position, bring your hands down to the floor and jump your feet backwards
  • With a straight body, bring one hand off the floor as you rotate your body to one side
  • Bring the opposite leg underneath your body, and kick it out to the side
  • Return to the plank position and repeat with the opposite side
  • Bring your feet up to your hands and jump up with your hands above your head

Notes: Keep your hips low, and make sure your butt isn’t up in the air like a teepee. This would negate any core involvement, and we want your core to be working hard. Maintain shoulder stability as you rotate on your arm. This move also incorporates a lot of power in the jumping section of the burpee.

Spiderman Push-ups

  • Start in the same position as for a regular push-up
  • As the chest moves towards the floor, bring one knee up to touch the elbow on the same side
  • Return to the starting position and repeat with the opposite side

Notes: Keep a tight core throughout the movement. 10 total reps counts as 5 reps on each side.

Ab V-ups

  • Lay flat on your back with your arms extended overhead
  • Keeping your legs and arms straight, bend at the hips to raise your legs up towards your head
  • At the same time, bring your arms forward to touch your toes.

Notes: This move uses hip flexion, so is great for complementing the hip extension of kettlebell swings.


  • Hang from an overhead bar with arms fully extended
  • Keeping your lower body still (no momentum), pull your body up until your chin is above the bar
  • Lower yourself back down to the starting position

Notes: Make sure your whole body is nice and tight and controlled. Keep your shoulders down and back. Most people will find chin-ups slightly easier to perform than pull-ups.

Jumping lunges

  • From a standing position, jump and land in a lunge position
  • Jump again, switching legs in mid-air to land in a lunge with the opposite leg in front

Note: 10 total reps count as 5 reps on each side.

Rest for around 90 seconds, then repeat the circuit four more times for a total of five rounds.

And that’s the Kettlebell-Bodyweight 500, baby! Get it done!

chrislopez1funk1Chris Lopez and Funk Roberts are the creators of These workouts  develop explosive power, strength and cardio, all using only one piece of equipment – the kettlebell. They include everything you need to burn fat, build muscle and increase strength.

Learn How To Build Explosive Strength with Kettlebells <==


Show/Hide Comments (16 comments)
  1. kendra

    Love kettle bell swings! Question: do you recommend swinging over head in locked out, head through the door position, or just to chest level? I’ve been shown both ways and am not sure why to choose one over another.


  2. Chris

    Great workout. Big fan of Funk Roberts. Any suggestion for a replacement for pull-ups? Can’t do them at home. Thx

    • Todd Kuslikis

      I sometimes to bridges or stretch push ups as a replacement.

  3. patricia

    freaking awesome wish my knees could support all of these moves

    • Todd Kuslikis

      Give it time Patricia. They get stronger over time. 🙂

  4. Trace Kennedy

    Putting this one in my library. Especially love that you have an awesome 45 year old executing the exercises! Funk may become my new favorite trainer! 🙂

    • Funk Roberts

      Thanks so much TRACE! Would love to be added to your favourite Trainer list.

      • Trace

        Ok, just got through with this workout and I am nothing but sweat and jello! ABSOLUTELY LOVED IT!
        By round three I thought the routine was going to dominate me, but into round four I knew I had it whipped! Round five brought gratitude that I was almost done!
        Total time to complete – 25.52 minutes. Used a 20lb KB because it’s the heaviest one I have.
        Not to shabby for a 49 yr old middle aged woman. 🙂
        Funk, I see you in my training future! Thanks to Chris too!

    • Todd Kuslikis

      Hi Trace, yep, Funk is the man!! You can learn more about him at

  5. Joram

    Awesome! Love it, Todd. And Funk and Chris too. That was a really good all around work-out, and I really like that you went out of your comfort zone to make something with the kettle bells, Todd. Did you try this yourself, and do you think it would make sense to make it like a daily routine but just make it more focused on one or two muscle groups? Like doing more push-up variations if you are exercising your chest one day and so forth or would it be to exhausting?
    I’m gonna try the one in the video soon, though. Looked killer. Thanks guys.

    • Funk Roberts

      Thanks for the kind words Joram and I agree Todd should do this workout 😉

      • Todd Kuslikis

        Gotta pick up some kettlebells first. 🙂 Then we should have a kettlebell face off. Just you and me Funkmaster! Challenge accepted.

    • Todd Kuslikis

      Hi Joram, Yep, I’ve never done anything with kettlebells but know a lot of the SOA community loves them. That’s why I posted it. If your goals are centered around conditioning you could certainly make this routine (with some additions) a daily practice.

  6. Richard

    That’s a good workout. Outstanding!

    • Todd Kuslikis

      Awesome Richard! Glad you like it! 🙂

    • Funk Roberts

      Thanks so much Richard, I am glad you liked it!

Submit a Comment

Your email address will not be published. Required fields are marked *