Endurance
Endurance refers to your body’s physical capability to sustain an exercise for an extended period. It’s made up of two components: cardiovascular endurance and muscular endurance.
LAVA
31 to 40 MINUTES
This workout doesn’t look like much on paper and you’ll most likely want to go heavy with the weight, as did I, but I was so glad that I knew...
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BERSERK
full-body
26 to 30 MINUTES
If you like Longecycle Jerk, then you like going BERSERK with this double kettlebell workout. There is an alternative which is with one kettlebell and there are also progressions to...
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STOIC
core, forearms (lower arm), glutes (butt and hips), hamstrings (back of upper leg), legs, triceps (back of upper arms), upper back
26 to 30 MINUTES
Awesome double kettlebell work, low reps, heavy weight, followed by active recovery and repeated 10 times. 6 minutes to work on the body with active recovery to end with a...
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SPARTAN WARRIOR
core, legs, shoulders, trapezius (top of shoulders), triceps (back of upper arms)
6 MINUTES
The rules on this page are the 2025 updated rules for the UKC SPARTAN WARRIOR. Be part of a revolution! The SPARTAN WARRIOR is part of the UKC (Unconventional Kettlebell...
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VULTURE
biceps (front of upper arms), core, legs, shoulders
31 to 40 MINUTES
A tough chipper with just 3 exercises for the arms and legs. I loved this chipper. Simple, just three exercises. I love to curl, especially curling from the squat position....
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QUICKSILVER
core, legs, shoulders, trapezius (upper)
21 to 25 MINUTES
This is a golden oldie that's been around for ages and will be around for much longer as it's simple and simply grueling. It's a great kettlebell benchmark workout to...
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DIONYSUS
legs, middle back, shoulders, trapezius (middle), upper back
21 to 25 MINUTES
This is an awesome cardio and shoulder workout for those who want to get their heart rate up and feel that pump in the deltoids.
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EOS
full-body
26 to 30 MINUTES
Mobility RoutineDownward dog into runners lunge and thoracic rotation into split lunge and arms overhead
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