Ketyla Workout

A strong, functional full-body mix of strength training and low-intensity cardio. This low impact workout will get your heart pumping without your feet even leaving the ground!

ESTIMATED TIME: 40-45 Minutes

EQUIPMENT: Kettlebell (or Dumbell)


LEVEL: Beginner to Advanced

Key: KB = Kettlebell

WARM-UP: 10 Minutes

12x KB Deadlifts

12x Sit-Up Wall Taps

12x KB Squat Press

12x Push-Up Shin Taps

Complete 2x Rounds

WORKOUT: 30-35 Minutes

10x Each Side - Single Arm KB Floor Clean & Press

15x Each Side - Single Arm KB Swings

25x KB Upright Rows

25x KB Russian Twists

25x Kneeling KB Bicep Curls

Complete 3-4 Rounds


1. Complete fewer rounds or fewer reps (ie complete 2 or 3 rounds)

2. Use a light kettlebell or dumbells can also be used as a substitute in this workout.

3. Take rest breaks whenever you need them and complete the workout at your own pace.


Monday 5-8:30pm

Tuesday 5-8:00pm

Wednesday 5-8:30pm

Thursday 5-8:00pm

Friday Closed

Saturday 7:00-9:00am

Sunday 8-9:30am

*Hours may vary

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