Who's This For
Zen Bell 30 is a time-efficient, results-driven kettlebell training program designed to build strength, conditioning, and mobility — in just 30 minutes a day, 4 days a week. These aren’t watered-down sessions. Each workout is intentionally crafted to push your limits with nothing but a single kettlebell and your body. No gym? No problem. Whether you're training at home, outside, or on the go, this program fits into your life — not the other way around.
With a focus on smart movement, power, and flow, this program goes beyond traditional training. Zen Bell 30 helps you move better, not just lift more. You’ll sweat, struggle, and grow — all in under 30 minutes. It’s time to simplify your training, amplify your results, and build a body that performs well in everyday life demands. Minimal gear. Maximum output. That’s the Zen way.
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Mobility Warm Up
A
1 minute of each: Hand Walk Out to Cobra World's Greatest Stretch Reverse Lunge Twist Kneeling Spinal Wave Kettlebell Halo
B1
KB Goblet Squat
8, 10, 12, 15, 20
B2
Clean & Press
6, 7, 8, 9, 10
B3
Clean & Press
6, 7, 8, 9, 10
B4
2 Hand Swings
10, 15, 20, 25, 30
B5
Alternating Kettlebell Row
10, 16, 20, 26, 30
Mobility Warm Up
A
1 minute of each: Hip CARS - Right, 30 seconds each direction Hip CARS - Left, 30 seconds each direction 90/90 Rotations Plank Shoulder Opener Kettlebell RDL
25 Minute Conditioning
B
Perform each of the following for 35 seconds work / 25 second rest for 5 rounds: Alternating 1 Arm Swing KB Plyo Split Jumps Plank Pull Thru + Push Up Alternating Single Leg V-Up HK Halo Switches
Mobility Warm Up
A
1 minute of each exercise: Hip Rockers (30 seconds each side) Knee CARs (30 seconds each direction) Downward Dog Reaches Shoulder CARs (30 seconds each arm) HK Chops (30 seconds each side) HK Windmill (30 seconds each side) KB OH Reverse Lunge (30 seconds each side)
20 Minute AMRAP Complex 7-5-3
B
7-5-3 Perform the following complex on each side : 7 Single arm swings 5 Squat thrusters 3 snatches Switch arms without rest. Rest 1 minute after both sides are complete! Get as many rounds in as possible in 20 mins!
Mobility Warm Up
A
1 minute of each exercise: World's Greatest Stretch (alternate sides) Standing Spinal Roll Goblet Pry Squat Kettlebell Windmill (30 seconds each arm) Supine IYT Raises
25 Minute EMOM
B
Complete each exercise every minute on the minute for 5 rounds for a total of 25 minutes. Minute 1: 10 KB Split Squats (Right) Minute 2: 10 KB Split Squats (Left) Minute 3: 6 KB Complex (Alt - Clean - Reverse Lunge - Press) Minute 4: 6 KB Complex Row - DL - Lunge (3 each side) Minute 5: 40 seconds Hallow Body Press
Julian Turner aka “JT Zen” is an elite fitness expert specializing in holistic kettlebell workouts and mobility training. JT has a BS in Exercise Science and is certified as a Kettlebell Coach, Precision Nutrition Coach, and Animal Flow Instructor. Using over a decade of personal training experience, JT developed Keep It Zen to help people train smarter, move better, and live fully.
Ready to move, feel, and live better? Let’s Keep It Zen.
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