20-MINUTE KETTLEBELL METCON! This kettlebell workout (you can modify with a dumbbell) from MH fitness director BJ Gaddour (@bjgaddour) will change your life. Do 20 swings, 10 goblet squats, and 5 single-arm overhead presses on each side. That's 1 round. Do max rounds for time in 20 minutes. Once you can get 10 rounds done in 20 minutes, increase weight.