Boost Your Burn with this Kettlebell Partner Workout

Kettlebell Workout

Whether or not you love celebrating Valentine’s Day, you should love partner workouts! That’s because the evidence is clear: Workout buddies are beneficial. And “partner workouts” don’t just involve tossing a medicine ball to each other or other two-person exercises. There are many ways to benefit from a partner workout, from general encouragement and accountability to pacing and racing! Whatever works for you.

Keep in mind, however, that buddy workouts can sometimes crowd the gym, so be sensitive to space. Limiting how much equipment you’re using is one good way to keep yourself in check. Plus, less space and equipment will allow you to keep up a high-paced, functional workout.

So grab your spouse, boyfriend, friend, or whomever you share life with, plus a kettlebell. This is a great way to burn off some dinner dates and happy hours together, while improving your strength and flexibility.

Note: If you don’t have a kettlebell handy, a heavier dumbbell works too. And of course, you can do this workout alone—but it’s more fun and effective with company! 

Kettlebell Partner Workout

Each set of exercises contains two movements. Buddy 1 should do one exercise while Buddy 2 does the other. Then you switch, keeping each other on track and moving. Work at your own pace with limited breaks.

4 sets

20 Push-ups* to Row (10 each side)

*Modify on your knees, if needed. 

Push-up to Row

20 Lunge Passes (10 each leg)

Lunge Pass

3 sets

15 Goblet Squats

Goblet Squats

20 Windmills (10 on each side)


3 sets

20 Bridge Heel Drags with stability ball (10 each side)

Glute Bridge Heel Drag

15 Kettlebell Swings

Kettlebell Shoulder Swing

Metabolic Finisher

Buddy Burpees (up to 7)

Alright, here’s how this one works: Buddy One does 1 burpee, then Buddy Two does 1 burpee. Buddy One does 2 burpees, then Buddy Two does 2, and so on until you each do 7. Then, work your way down from 6 back to 1. You each end up doing a total of 13 sets: 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1. Each person ends up doing 49 burpees! Muahaha! Enjoy!


You’re done! Congrats. Make sure to high-five your partner!


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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.