Kettlebell Pyramid Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning!

If you’re looking to stay active during the holiday season, I have just the workout for you. It only involves three movements, including one with a kettlebell, so it’s great for when you’re short on time or motivation. Once you start, you’ll quickly realize that the combination of exercises really challenges your body, which means you’ll get an effective workout from head-to-toe! And if you need some additional motivation (or a gift for a fitness lover), new workout gear always does the trick, right?

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I recently partnered with Champion to share a workout on CNC, and I seriously couldn’t wait to wear the outfit that I selected. I swear it made me even more excited to break a sweat! Here’s what I selected:

  • Champion Gearâ„¢ Women’s PowerFlex Seamless Tank in Voyage Teal: I love this tank top so much. It’s a seamless heather tank that wicks and dries quickly. The fabric is soft, lightweight, and stretchy, so it doesn’t chafe and keeps you cool. It’s already become one of my go-to tanks for sweaty CrossFit/KFIT workouts!
  • Champion Women’s 6.2 Knee Tight in Black: These are a great pair of workout capris that really stretch and move with you. They’re flattering with a super wide waistband and an inner drawstring for the perfect fit (love that). And they have a back zip pocket, side mesh pocket, and an inner key pocket to carry whatever you might need during your workout.

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Ok, it’s time to workout! This is a FUN one for sure. The rep scheme for the push-ups and sit-ups first increases and then decreases while the number of kettlebell swings stays the same. Are you ready?!

Kettlebell Pyramid Workout

The first movement is push-ups. You start out with 5 reps.

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If you need to modify this movement, you can do them on your knees or against a wall.

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After that, you do 5 sit-ups.

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Then, it’s kettlebell time! You do 10 kettlebell swings.

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Once you finish your kettlebell swings, it’s onto 10 reps of both push-ups and sit-ups before you move onto kettlebell swings again. You’ll continue to increase the number of reps until you hit 20 reps while the number of kettlebell swings stays the same. It’s definitely a challenging workout, but one that works your entire body in a short amount of time. Enjoy!

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P.S. Lucie Wicker is the amazing photographer behind the photos in this post!

Disclaimer: Please consult your doctor before starting a new exercise program. 

This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.



  1. Kettle bells are such an awesome workout. I recently added them into my weekly schedule and look forward to the days I get to use them. Thanks for the routine!

  2. Tina – I see you’re doing lots of crunches. Did you have any diastasis recti after Quinn was born? My post natal yoga instructor advised not to do crunches if you have that. Planks, leg lifts, pretty much anything besides crunches are ok. What are your thoughts? Thanks!

  3. Thanks for posting this workout. I have a question. If you did this workout in a day, is that all you would do in a day? or would you do something else as well? I struggle with working out in the sense that I see something as great as this, but in my head, I wouldn’t feel like it’s enough to make a difference. I feel like no matter what I do with weights, I always need to then do some sort of high intensity cardio. Thanks 🙂

    1. Yep, this workout is the only one I would do in a day. (I would warm-up beforehand.) I find that high-intensity workouts with weights (and diet) give me the best results.

      1. @Tina: Thanks so much for answering. Makes me feel better because I see you and how in shape you are, so it helps to know that if I did just this, I’d be headed in the right direction 🙂

  4. when I saw this workout I thought, I definitely need to order kettlebells for myself for christmas, one kettlebell and this would be a great home workout! Instead of Jingle Bells it’s going to be Kettle Bell’s all the way in my house, thanks for the workout!

    1. I’d suggest a medium weight kettlebell. There’s a lot of swings, so you don’t want something super heavy, but you don’t want the workout to be too easy either. (I used 35 pounds.)

  5. I wouldn’t swing the kettlebells higher than shoulder height though because it can strain/tear rotator cuffs. In the hard-style kettlebell certification that I’ve taken, the only moves that should have the bells overhead are presses or snatches (and Turkish get ups).

    Kettlebells are the best though!

  6. This was a GREAT workout! It went by fast and is a great workout to do if you need to fit in some movement for the day. Thanks, Tina!

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