60 Two-Piece Workouts to Put You In a Two-Piece This Summer

Two Pieces of Equipment are all you need to get you ready for summer’s Two-Piece Season. And what’s more? We’re giving you 60 workouts for 60 days of summer preparation. All you need is a kettlebell and a medicine ball. Oh, and for the ladies–a sexy little bikini for motivation.

Many of these workouts are written for intermediate training. Certainly you can make them harder, and even more certainly you can scale them to the appropriate level. When it comes to running, you’re more than welcome to use a treadmill or just sub in a different form of cardio if you can’t get to a track/gym/etc. Just do what you can and work hard.

The style of my programming is interval based. Hard work, short bursts of sustained energy, and overcoming the fear of pushing your limits will give you great results. Combine your hard earned workout efforts with proper nutrition and summer won’t be the only thing that’s HOT!

If you don’t know what all the exercises are, you can access an image library here on Strong Figure. I’m sure you’ll come across a few random exercises that aren’t pictured but you’ll have no problem Googling or You-Tubing them. And by all means, send us pictures of YOU performing the workouts! We’ll totally feature some pictures in our index.

I listed a short warm-up for each workout, but please feel free to do more. I would recommend dynamic movements before you start and maybe spending some time making sure all the joints are nice and warm and stretched out before diving right into a workout. I would also recommend spending a minimum of 10-15 minutes post training to stretch the body. If you ask me, post static stretching, or even spending some time incorporating yoga into your schedule is well beyond worth your time. Your body will totally thank you.

I also suggest taking rest days. You don’t need to do every single one of these workouts and by all means, don’t you dare workout for 60 days without a break! These are just a LOT of fun 😉 exercises that you can pick and choose from to help get that bod in tip-top shape, ASAP. These also make for great travel workouts since a kettlebell and medicine ball fit easily in your car and hotel room. #NoExcuses #WorkoutOnVacationToo! 🙂

Now, without further ado, grab your ball and your bell and get started. Summer is RIGHT around the corner.

001: For Time
Warm-up:
Stretch and do 10 squats, push-ups, and sit-ups.

Workout:
100 Russian Swings
90 Alternating Lunges (with or without a bell)
80 Mt. Climbers
70 Goblet Squats
60 American Swings
50 Single Leg Deadlifts
40 Clean and Press
30 Hollow Rocks
20 Push ups
10 Burpees
1 Minute Plank

002: As many rounds in 20 minutes
Warm-up: Stretch and do 10 squats, push-ups, and sit-ups.

Workout:
10 Squats
9 Mt. Climbers
8 sit ups
7 pushups
6 lunges
5 Shoulder taps
4 Glute pulses
3 tricep pushups
2 Squat jumps
1 burpee
Stretch, walk, hydrate when done.

003: For Time

Warm-up: Stretch and do 10 squats, push-ups, and sit-ups.

Workout:
Russian Swings: 10 .. 20 .. 30 .. up to 100 then back down
Alternating Lunges 50…45…40… and down to 5 and then back up
*Do 10 swings then 50 lunges, 20 swings then 45 lunges, etc.

004: Tabatas
Warm-up: Stretch and do 10 squats, push-ups, and sit-ups.

Workout:
Tabatas: (8 Rounds of 20 seconds work followed by 10 seconds break = 4 minutes each exercise)
Squats
Push-ups
Lunges
Sit-ups.

005: For Time
Warm-up: Two times through: 10 broad jumps, 10 down dogs and up dogs, 10 cats/camels, 10 leg ups (hamstring stretches). Continue stretching.

Workout:
100 Wall Balls
75 Squats
50 Sit-ups
25 Burpees

006: 12 Minute As Many Rounds as Possible
Warm-up: 2 laps, 10 squats, 10 push-ups, 10 sit-ups, repeat
Stretch. Practice light kettlebell swings.

Workout: Perform this sequence as many times as you can in 12 minutes. GO HARD!
20 Lunges
15 Squats
10 Swings
5 Burpees
Cooldown and stretch

007: For Time
Warm-up: 10 squats, swings, and push-ups.

Workout: 3 Rounds of the following for time:
15 Swings
10 Goblet squats
5 Push-ups
1 Burpee

008: For Time
Warm-up: 10 squats, pushups, and sit-ups.

Workout: 8 Rounds for time
15 Squats
10 Sit-ups
5 Push-ups
1 Burpee

009: As Many Rounds as Possible
Warm-up: 10 lunges, 5 push-ups, 5 broad jumps

Workout: As many rounds as possible of the following in 15 minutes:
20 Lunges
10 Push-ups
5 Burpees

010: Tabatas
Warm-up: Stretch and do 10 squats, push-ups, and sit-ups.

Workout: Tabatas: (8 Rounds of 20 seconds work followed by 10 seconds break = 4 minutes each exercise)
Swings
Squats
Push-ups
Lunges
Sit-ups

011: Intervals
Warm-up: 20 squats, 15 situps or 2×15 seconds plank hold, and 5 burpees

Workout: 60:60:30
Swings and planks: As many swings as possible in 60 seconds, then immediately drop down and hold a plank for 60 seconds. Rest for 30 seconds and then repeat four times.

Rest one full minute.
Complete 100 air squats.
Rest one full minute

Repeat the swing/plank series again

012: As Many Rounds as Possible
Warm-up: 10 swings, 10 squats, 5 push-ups, and stretch

Workout: In 5 minutes, complete as many rounds of the following as possible:
10 Goblet Squats
10 Swings
10 push press
3 min rest
Repeat circuit
2 min rest
Repeat circuit
1 min rest
Repeat circuit

013: Baseline Testing
Warm-up: 10 squats, lunges, swings, sit-ups, push-ups
Workout: Fitness Challenge:
Set a timer and complete the following–quickly–but with your BEST form!
50 squats,
40 Swings
30 Lunges
20 Push Press (each arm)
10 Sit-ups
5 Burpees

014: Interval Run
Warm-up: 400m easy jog and dynamic leg and back stretches

Workout:
200 meter run, rest for the same time it took to complete the run
400 meter run, rest for the same time it took to complete the run
600 meter run, rest and stretch.
*All runs should be performed between 90-95% of max effort.

015: For Time
Warm-up:10 swings, 10 squats, 5 sit-ups, 5 push press

Workout:
10 Rounds of the following:
5 American Swings
5 Goblet Squats
5 Clean and Press (each arm)
5 Sit-ups or Hollow Rocks

016: For Time
Warm-up: 10 swings, 10 squats, 10 lunges

Workout:
4×100 meter runs–last run “counts.” This means that you run hard every time, but the time you get on the last 100m sprint will be your time you write down for your records! Consistency is key! Then…

20 Rounds for time:
5 swings
5 squats
5 lunges (Squats or lunges can be done with or without  medicine ball or kettlebell)

017: As Many Rounds as Possible
Warm-up: 2 laps, 10 squats, 5 push-ups, 5 sit-ups, stretch

Workout: 12 Minutes–As many rounds of the following as possible:
200 Meter Run
10 Squat Thrusters
10 Wall balls
10 Sit-ups

018: For Time
Warm-up: 200 meter jog, 10 burpee broad jumps, 10 lunges

Workout: 3 rounds of the following for time:
400 Metrer Run,
21 Burpees
15 Goblet Squats
9 Pushups

019: 20“14” Challenge
Warm-up: 10 swings, 10 squats, 10 hollow rocks, stretch

Workout:
Perform 1 burpee, then 2 lunges + 1 burpee, then 3 squats + 2 lunges + 1 burpee, …etc.
1 Burpee
2 Lunges
3 Goblet Squats
4 Wall Balls
5 Swings
6 Shoulder Taps
7 Push-ups
8 Squat Thrusters
9 Hollow Rocks
10 ½ Get-Ups
11 Bridge Pulses
12 Sit-ups
13 Mt. Climbers
14 Tuck Jumps

020: For Time
Warm-up: 100 meter run, 10 squats, 8 lunges, 6 sit-ups, repeat.

Workout: 3 Rounds of the following for time:
400 Meter Run
50 Goblet squats
40 Lunges
30 Hollow Rocks

021: For Time
Warm-up: 200 meter run, 10 swings, 8 squats, 6 push-ups, repeat

Workout: 3 rounds of the following for time:
200 Meter Run
21 Swings
15 Goblet squats
9 Push-ups

022:For Time
Warm-up: 200 meters, laps, 10 broad  jumps, 10 lunges, 10 sit-ups

Workout: 3 Rounds of the following for time:
400 Meter Run
50 Goblet Squats
50 Hollow Rocks

023: Stations
Warm-up: 10 swings, 5 wall balls, 5 sit ups, 5 push-ups, repeat. Then work on jump rope skills for 3-5 minutes. Stretch.

Workout: 2-minute stations with 1 minute break in between–3 times through
Kettlebell Swings
Jump Rope
Wall Balls
Plank
Burpees

024: For Time
Warm-up: 10 swings, 8 lunges, 6 wall balls, 4 sit-ups

Workout: 21, then 15, then 9 repetitions of each movement:
Kettlebell Swings
Overhead Kettlebell or Medicine Ball Lunges
Wall Balls
Sit-ups with wall ball
*Make sure to do 21 reps of all movements before moving on to 15, and then 9.

025: Tabatas
Warm-up: 10 swings, 8 squats, 6 lunges, 4 hollow rocks, 2 push-ups

Workout: 4-Minute Tabatas
20 seconds work, 10 seconds break x8:
Swings (Russian or American)
Goblet Squats
Push Press (2 minutes each arm. Complete full 2 min on one arm before switching)
Hollow Rocks
Lunges (Alternating legs or 2 minutes on each leg)
Planks

026: For Time
Warm-up: 200m run, 10 squats, 10 lunges

Workout: 4 Rounds of the following for time:
10 Goblet Squats
8 Static Lunges (alternating legs with bell at chest OR overhead)
6 Squat Jumps (no weight)
4 Dynamic lunges (static if not able to do jumping lunges)
200 Meter Run

027: As Many Rounds as Possible
Warm-up: 10 swings, 5 wall balls, 5 push-ups, 5 sit-ups

Workout: Complete as many rounds of the following as you can in 10 minutes:
10 American Swings
10 Wall Balls
10 Sit-ups

028: Laddar
Warm-up: Easy jog for about 2 minutes. 10 lunges, 10 squats, 10 push-ups. Repeat

Workout: Laddar run
1 minute on, :50 seconds off
1 minute on, :40 seconds off
1 minute on, :30 seconds off
1 minute on, :20 seconds off
1 minute on, :10 seconds off
1 minute on, :20 seconds off
1 minute on, :30 seconds off
1 minute on, :40 seconds off
1 minute on, :50 seconds off
Finish with two rounds of 25 push-ups and sit-ups.

029: Another Laddar
Warm-up: 10 squats, 10 push-ups, repeat.

Workout:
10, 9, 8, …1 Lunges; and 1…2…3….10 Push press
Alternate or additional workout:
10….1 Swings, 1…2….10 Squats
*The way you complete this workout is by starting with 10 lunges (each leg), then one push press (each arm). Then you complete 9 lunges (each leg) and 2 push presses (each arm)…all the way to 1 lunge and 10 push presses. Do the same for the swings and squats.

030: As many Rounds as Possible
Warm-up: 200m jog,10 swings, 5 wall balls, 5 sit-ups, repeat

Workout: In 15 minutes, complete as many rounds as you can of:
10 Swings
10 Wall balls
10 Sit-ups
100 Meter Sprint

031: Laddar
Warm-up: 10 swings, 5 wall balls, 5 sit-ups, repeat

Workout:
10..9…1 Swings
1…2..10 Wall Balls
Rules are same as #29!

032: A Little Bit of Everything
Warm-up: 200 meter jog, 20 swings

Workout 1: 10 Minute Farmer Carry:
Put 10 minutes on the clock and grab 2 kettlebells (or dumbbels, or something HEAVY) of the same weight. Carry the weights at your sides for as far distance as possible. Every break you take, you have to do 5 burpees.

Round 2: Tabata Holds:
Set the clock for 8 Tabata rounds for two different exercises (4 minutes each) 20:10×4:
Hold the bottom of a squat for 20 seconds, rest for 10, 8 times. Repeat for push-ups (hold at the bottom of a push-up where arms are bent at about 90 degrees).

Round 3: Pyramid
15 Squat jumps, 15 Pushups
20 Lunges, 20 Sit-ups
25 Swings, 25 Bridge-ups
15 Wall Balls, 15 Hamstring Curls on medicine ball

033: Options
Warm-up: 10 squats, 8 lunges, 6 mountain climbers, 4 hollow rocks, 2 push-ups

Workout: Option 1:
3 rounds:
50 Squats
50 Push Press
50 Lunges
50 Mt. Climbers
50 Hollow Rocks

Option 2: 3 rounds:
25 Squats
25 Push-ups
25 Lunges
25 Mt. Climbers
25 Sit-ups.

034: Max Effort
Warm-up: 10 squats, 8 lunges, 6 mountain climbers, 4 hollow rocks, 2 push-ups

Workout: 3 Rounds for Maximum Effort
Without taking any breaks,
Minute 1: as many burpees as you can. Go straight into minute 2 and perform as many goblet squats as possible. Minute 3: As many swings as possible. Minute 4: as many hand-release push-ups as possible, and minute 5: shuffle sprints. Rest only 60 seconds and repeat two more times!

035: Intervals
Warm-up: 200 meter run, 10 squats, 10 pushups, 10 swings, repeat

Workout: SPRINT INTERVALS!
15 min interval run:
Jog 30 seconds, sprint 10
Jog 60 seconds, sprint 20
Jog 1:30, sprint 30
Jog 2:00, sprint 40
Jog 2:30, sprint 50
Jog 3:00, sprint 60
Jog 3:30, sprint 1:10
Anything left in the tank? If so, complete 21-15-9 Squat Thrusters, Swings, Cleans for time.

036: For Time
Warm-up: 10 lunges, 5 wall balls, 5 sit-ups, repeat.

Workout: 3 Rounds:
5 Clean and press each arm
10 Wall Balls
15 Push-ups on Medicine Ball
20 Hollow Rocks
15 Goblet Squats
10 Lunges with Medicine Ball Twist
5 Rows each arm
When done, 20 burpees with medicine ball!

037: For Time
Warm-up: Twice: 10 squats and swings.

Workout: 21-15-9
21 Squat Thrusters, Swings, Cleans (each arm)
15 Squat Thrusters, Swings, Cleans (each arm)
9 Squat Thrusters, Swings, Cleans (each arm)

038: As Many Rounds as Possible
Warm-up: 10 lunges, 5 wall balls, 5 sit ups, repeat.

Workout: Complete as many rounds of the following exercises as possible in 20 minutes!
10 Squats
15 Sit-ups
20 Swings
25 Wall Balls

039: A Little Different
Warm-up:
5 Push-ups, 15 second plank
5 Downdog/Updog combo, 15 second right plank
5 Mountain climbers each leg, 15 second left plank
5 Squat Jumps, 15 second reverse plank
5 Donkey Kicks each leg, 15 second straight arm plank

Workout–3 Rounds of 1 min each exercise with 30 a second break:
Swings
Single Leg Deadlifts (30 seconds each leg)
Goblet Squats
Push Press (30 seconds each arm)
Rows (single arm or double)
Burpees with medicine ball

040: Total Reps
Warm-up: Twice through: 200 meter jog, 5 wall balls, 5 broad jumps, 10 lunges

Workout:
Sprint 100 meters and then complete 50 wall balls.
Immediately start one minute of burpees.
Rest for 1 minute when done.
Repeat this sequence two more times (3 total). Your “score” is your total number of burpees. If you get under 60 burpees, run 400 meters.

041: Max Effort
Warm-up: 10 squats, lunges, swings, sit-ups, repeat

Workout: 2 minutes each exercise for maximum effort reps. Rest 1 minute between each.
Squats–air or goblet
Push-ups
Lunges
Swings
Rows (one minute each arm or two minutes double hand upright row)
Single Leg Deadlift (one minute each leg)
Hollow Rocks

042: As Many Rounds as You Can!
Warm-up: 200 meters, 10 burpees, push-ups, swings, hollow rocks

Workout: You have 20 minutes to complete as many rounds of the following as possible:
100 meter Sprint
10 Burpees
10 Spiderman Push-ups
10 Swings
10 Half Get-ups

043: Max Effort
Warm-up: 2 laps, 10 squats, swings, situps

Workout: Fight gone bad!
Perform 1 minute of maximum effort for each of the following exercises with NO breaks in between. At the end of 5 minutes, rest for one minute and start over. Go through this sequence 3-5 times.
Burpees
Goblet Squat
Swings
Shoulder Taps or Push-ups
Shuttle Sprints

044: As Many Rounds as Possible
Warm-up: 200 meter jog, 10 swings, Wall Balls, Sit-ups

Workout: 20 Minutes to complete as many rounds of the following:
25 Wall balls
25 Swings
25 Hollow Rocks
200 Meter Run

045: For Time
Warm-up: 200 meter jog, 10 squats and swings, 5 pushups and situps. Repeat

Workout: Get this done!
400 Meter Run
300 Squats
200 Swings
100 Push-ups
400 Meter Run
30 Minute time cap, broken up HOWEVER you want.

046: Max Effort Intervals
Warm-up: 10 swings, squats, and lunges. Repeat

Workout: Max Effort at 2 minutes each exercise with a 100m sprint after each. Rest one minute before starting next exercise.
Swings
Squats
Lunges
Push-ups
Sit-ups
Wall Balls

047: For Time
Warm-up: 200 meter jog 10 push-ups, 10 situps, repeat

Workout: Complete the following for time:
800 Meter Run
50 Swings
50 Hollow Rocks
800 Meter Run

048: Endurance Burner
Warm-up: 10 burpees, 10 swings, 5 Turkish Get Ups each arm

Workout: Complete each exercise on the minute, every minute for 20 minutes:
5 burpees each minute, followed immediately by 10 swings.
*Must complete all repetitions within the minute. Rest until the next minute hits the clock. If you cannot finish all reps, move on instead to the next minute’s work. Finish all swings that went unfinshed, after the workout.

049: For Time
Warm-up: 200 meter jog, 10 swings, squats, and sit-ups, repeat

Workout: 5 Rounds for time:
400 Meter Run
20 Swings
20 Overhead Lunges
20 Half-Get Ups
*Option: cut everything in half and complete 5 rounds.

050: For Time
Warm-up: 10 hand release push-ups, 10 sit-ups, 10 squats

Workout: Complete the following for time:
100 Swings
50 Push Press
50 Sit-ups
50 Wall Balls
100 Swings

051: For Time
Warm-up: 20 broad jumps, 10 squats, 10 situps

Workout: 5 rounds of the following exercises for time:
200 Meter Sprint
20 Swings
20 Overhead Lunges
20 Half- get ups

052: Tabatas
Warm-up: 10 wall balls, sit-ups, squats.

Workout: Tabatas: 20 seconds work, 10 seconds break, x8 per exercise.
Wall Balls
Double Bell Push Press (or single bell if you only have one!)
Farmer Carry (or overhead kettlebell hold if you have just one bell)
Plank
Sprint
Goblet Cossack Lunge

053: STRENGTH–For Time
Warm-up: 200 meter run,10 squats, pushups, lunges, hollow rocks

Workout: Finish…
30 Man Makers
20 Kettlebell Burpees
10 Turkish Get Ups, each side

054: CARDIO–For Time
Warm-up: 200 meter jog, 10 broad jumps, lots of calf and leg stretching

Workout: For time, with a 30 minute cap:
500 jumps, 500 meter run
400 jumps, 400 meter run
300 jumps, 300 meter run
200 jumps, 200 meter run
100 jumps, 100 meter run

055: For Time
Warm-up: 200 meter run,  10 squats, 10 swings, 5 burpees
Workout: 3 Rounds for Time:
30 Squat Thrusters
20 Kettlebell Burpees
10 Swings
5 Wall Balls

056: For Time
Warm-up: 10 squats, swings, and sit-ups.

Workout: Complete each exercise in groups of threes: Each exercise is performed as max effort, with a 30 second break after each GROUP.
Goblet squats, Jumping Jacks, Goblet squats
Swings, Tuck Jumps, Swings
Walking Plank (with hands), Mountain Climbers, Walking Plank (with feet)
Push Press, Lunge Jumps (AKA Split jumps), Push Press
Hollow Rocks, Squat Jumps, Sit-ups
Single Leg Deadlift, Burpees, Single Leg Deadlift
Spiderman Push-ups, V-Ups, Spiderman Push-ups
Squat Thrusters, Supermans, Squat Thrusters

057: For Time
Warm-up: 200 meter jog, 10 pushups, squats, swings

Workout: Four rounds of 25 reps of the following:
Push-ups
Windmills or Russian Twists
Shoulder Taps
Swings
Wall Balls

058: Intervals
Warm-up: 10 squats, lunges, push-ups, and 5 burpees. Repeat.

Workout: 30:30:30
Complete 30 seconds of each exercise, twice, with a 30 second break in between. For example: Do right arm cleans for 30 seconds, rest 30 seconds, then do left arm cleans for 30 seconds. Switch arms/legs every 30 seconds OR do the exercise twice (like Goblet Squats: 30 seconds squats, rest 30, 30 seconds squats.)
Cleans
Single Leg Deadlift
Goblet or Overhead Squats
Snatches
American Swings
Squat Thrusters
Tricep Pushups
Cossack Lunges (Lunge to side instead of forward or back)
Rib Pullovers
Russian Twists
Push Press
Kettlebell Burpees

059: For Time + Tabatas
Warm-up: 10 squats, shoulder taps, sit-ups, repeat.

Workout: Complete 6 Rounds of the following for time:
10 Lunges
8 Push-ups
6 Hollow Rocks
4 Wall Balls
2 Goblet Squats
1-Minute Plank

060: For Time
Warm-up: 10 swings, squats, pushups, repeat.

Workout:
21 Swings, Man Makers, 300m run
15 Swings, Man Makers, 200m run
9 Swings, Man Makers, 100m run

Nutrition Tips:

Eat when you’re hungry, be cautious with portion sizes and stay hydrated. Don’t drink your calories…drink water! (Unless your calories are in the form of a protein shake, OR unless you’re trying to gain mass. Drink away.)

Eat PLENTY of veggies, protein and berries. Eat appropriate amounts of nuts, seeds, avocados…you know, the good fats. For fat loss, limit fruits, and avoid grains and starches. Among all else, no sweets! Except...maybe once a week to keep you sane and on track. It’s totally up to you how you splurge, but I would either splurge with one meal each week or a teensy tiny “cheat” each day.

I’m not a nutritionist though, just a former fat girl who had to learn the hard way that muscle and healthy eating burn fat. Do what works for you. Eat well, watch your portions, splurge when necessary, don’t stress out, and for God’s sake, don’t go on a stupid “diet.” 😉

SAMPLE SHOPPING LIST

Proteins:

• Eggs
• Egg whites
• Beef
• Bison
• Buffalo
• Chicken
• Turkey
• Fish
• Shellfish
• Lamb
• Pork
• *Sausage/Bacon
• *Deli Meats
• *Jerkey

* Be cautious! Look for meats without nitrites/nitrates and uncured if possible!

Vegetables:

• Artichoke
• Beet Greens
• Endive
• Peppers
• Rutabaga
• Tomatillos

Nutrient Dense:

• Arugula
• Asparagus
• Bell Peppers
• Bok Choy
• Broccoli
• Brussels Sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collards
• Cucumber
• Eggplant
• Greens
• Kale
• Leeks
• Lettuce
• Mushrooms
• Mustard Greens
• Onions
• Radish
• Spinach
• Swiss Chard
• Turnips
• Greens
• Watercress

Highly Glycemic: Save for Post-Workout

• Acorn Squash
• Beets
• Butternut Squash
• Pumpkin
• Sweet potatoes
• Yams

Fruit:

Nutrient Dense:

• Berries
• Dates/Figs
• Kiwi
• Oranges
• Papayas
• Pineapple
• Plums

Highly Glycemic: Save for Post-Workout

• Apples
• Apricots
• Cantaloupe
• Cherries
• Grapes
• Grapefruit
• Guava
• Honeydew
• Lemons/Limes
• Nectarines
• Peaches
• Pears
• Persimmon
• Rhubarb
• Star Fruit
• Tangerines
• Tomatoes
• Watermelon

Fats:

• Coconut
• Coconut milk
• Avocadoes
• Coconut oil
• Olive Oil
• Avocado Oil
• Olives
• Macadamia nuts
• Brazil Nuts
• Almonds
• Chestnuts
• Pecans
• Cashews
• Pistachios

*no (or limit  peanut butter) especially for fat loss.

Beverages:

• Water
• Coffee
• Tea

Drink coffee and tea without sugar. Add coconut oil or milk if you must.

Other:

• Homemade pre-made sauces, preferably organic and sugar free.
• Herbs
• Spices