I make no secret of my love for kettlebells, I admit it I’m a fan. It’s my favorite piece of equipment for building a strong functional body.
The kettlebell meltdown 300 workout is one of the best whole body workouts.
The origins of this workout are a little sketchy and there are many variations.
I’m basing this guide on the oldest and highest viewed you tube video. I think it is the best example and a great basis for a challenge that is easy to use and adapt.
I currently add it into my weekly routine to give me a target and goal to work towards.
What is the kettlebell meltdown 300 workout anyhow?
As the number suggests the workout is made up of a total of 300 movements split equally between arms legs both sides for 25 or 50 reps. The exercises comprise of:
- 25 No Weight Vup’s
- 25 Left Arm snatches
- 25 Right Arm snatches
- 25 Regular Pushups
- 50 Double Arm Swings
- 50 Burpees (No jump)
- 25 Left Arm Clean & Press
- 25 Right arm Clean & Press
- 50 Mountain Climbers
Target Time – 11.16 with a 24kg
Click here for a small printable image you can print out and take to the gym to remember the exercises.
How can you make the workout harder?
Don’t get me wrong, this is a pretty tough workout. That said, if you remain committed and work at it then you can progress. The beauty of this workout is you can effectively progress by adapting the exercises and adding more weight or trying to beat your previous time. It is the perfect workout that can be progressed as you get better. Setting goals to aim for and keep motivated. And best of all with an effective warm up and cool down with stretching, it can be completed in a little over 30 minutes, making it a great intense workout when your stretched for time.
Impact Fitness Kettlebell Meltdown 300 Workout
- 25 Weighted Vup’s
- 25 Left Arm Snatches to windmill
- 25 Right Arm Snatches to windmill
- 25 Pushups with legs raised
- 25 Left Arm Swings
- 25 Right Arm Swings
- 50 Burpees with jump
- 25 Left Arm Clean & Press to windmill
- 25 Right Arm Clean & Press to windmill
- 50 Mountain Climbers
Target time: Anything under 15 minutes is excellent. And if your not sick that’s a bonus.
Click here for a small printable image you can print out and take to the gym to remember the exercises.
As I mentioned before, one of the reasons I love this workout is how easily you can ramp it up or down depending on the circumstances. We all want to be smashing PB’s every workout, but realistically this isn’t possible, or safe.
When I first started this routine I started with the 10kg kettlebell. This helped me learn and understand the exercises. I worked out the optimum pace to workout so not to blow up too soon. If you’re looking to find out the best kettlebell weight for beginners check out this guide here.
The first couple of attempts saw me stop in places. After a few more go’s I was consistently ducking under 15 minutes. I had set myself the challenge to move up a weight when I beat the target time of 11.16. With the ultimate goal to beat the 11:16 with a 24kg.