Another 12-Minute Workout for 2012

Got 12 minutes. Try this Kettlebell Jerk set as a way to get a full body workout in just minutes.

The Jerk Slide features one 12 minute set with hand switches at 3 minutes, 2 minutes, and 1 minute for both right and left, for a total of 12 minutes. All hand switches are performed without the kettlebell being set down, and without rest.  During the first 6 minutes (3 minutes per hand phase), keep pace relatively slow (suggested 8 reps per minute), during phase two (2 mph) speed it up a bit (suggested 10 rpm). During phase three (1 mph), open up a bit and increase pace (suggested 12 plus).


AKC Fitness LI is a fully equipped, expertly staffed training facility located on the south shore of Long Island in Seaford, NY. We also offer virtual training onlne. For more information on kettlebell fitness and performance training at AKC Fitness LI (in person or virtual), please visit our website at