Combinations have made some of the most epic things in life. Take s’mores, cell phone cameras, skorts (ok I’m kidding), and this kettlebell barre combo workout.
I’m sooooo excited to get back into my workout regiment again. Carrying that big belly around during that final trimester was a workout in itself, but there’s something about sweating because you lifted and squatted rather than sweating because you walked to the refrigerator feels like I’m back to the old me. I loved creating this kettlebell barre combo workout because it got my heart pumping, muscles burning, and yet allowed me to get a serious body-sculpting session in without any high impact moves that could hinder my postpartum progress.
These moves are as intense or easy as you make them. You can use a 17-pound kettlebell like this one, or choose a lighter kettlebell or single hand weight. The weight of the kettlebell will build your upper body strength and challenge your lower body with every barre-inspired pulse and lift. Total.body.blast. The sneaky part of these exercises is that you are engaging your core the entire time, to maintain stability and balance. Ab work without a single crunch? My weak post-baby stomach says thank you.
Inspired by my intense love for barre, and new found excitement for kettlebell training:
Kettlebell Barre Combo Workout
Wide Second Heel Lift Front Rows
Stand with with your feet wider than shoulder-width apart and bend down into a sumo squat. Let the kettlebell hang in front of your body and lift your right heel off the ground. Keeping your heel lifted the entire time, bring the kettlebell up to your chest (elbows out) and use your legs to lift your body up slightly. Lower the kettlebell back down as you also lower yourself back into the deep sumo squat. Do 12 of these with your right heel lifted, then switch and do another 12 with your left heel lifted.
Overheat Seat Lifter
Start by grabbing the kettlebell by the side ‘horns’ and standing with feet hip distance apart. Bring the kettlebell in front of your chest as you bend your left knee to a 90 degree angle and flex your foot. Roll your hips forward (pelvis tilted up towards your ribcage) to create resistance for the booty work. Lift the kettlebell overhead as you gently push your heel back as far as you can without letting your hips roll backwards and arching your lower back. Lower the kettlebell back to you chest and bring your knee forward. Do 12 repetitions.
Second Position Pulses
Stand in second position (heels together, toes apart) and lift your heels as high as you can (keeping them together the entire time). Let the kettlebell hang in front of your body. Bend your knees and lower your body to a challenging position, keeping your heels lifted and core engaged to maintain balance. Next, use your legs to lift your body up a few inches, then back down, executing small pulses. Do 12 repetitions.
Parallel Pulse Curls
Stand with your feet hip-distance apart, bend your knees to your lowest challenge position and lift your heels off the ground. Grip the sides of the kettlebell ‘horns’, holding the kettlebell in front of your body and between your legs. Next, bend your elbows to lift the kettlebell up to your chest as you also use your legs to lift your body slightly, keeping your heels lifted and chest up the entire time. Lower your body back down to the original position as you extend your arms and bring the kettlebell down. Do these curls with pulses for 12 repetitions.
Lunging Row Leg Lifts
Stand with your feet hip distance apart and bend into a runners lunge by placing your left leg behind your body and bending your right knee into a 90 degree angle (knee directly above your ankle), weight evenly distributed. Keep your chest upright and rest your right hand on your hip as you hold the top of the kettlebell with your left hand. Next, transfer your weight on to your right leg, lift your leg leg off the ground and simultaneously lift the kettlebell up towards your left shoulder, keeping your chest upright. Return to the original runners lunge position and do 12 repetitions on your left side, then 12 on your right.
All Fours Row Leg Lifts
A modified version of the lunging row leg lifts above: Place your palms and knees on the ground, toes curled for better stability. Grip the kettlebell with your left hand, resting it on the ground. Next, simultaneously lift the kettlebell up towards your shoulder, elbow facing upwards, and lift your OPPOSITE leg up, being mindful not to arch your lower back (to avoid this, roll your hips forward, tucking your seat under). Lower the kettlebell and leg and repeat for 12 times, then switch sides and do 12 repetitions.
Execute this entire sequence three times. If it becomes too challenging, use a lighter kettlebell or grab a hand weight to finish the series.
New to kettlebell workouts? Try this beginner kettlebell workout and brush up on your barre skills with barre 101 for beginners.
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This looks awesome. My muscles are shaking just seeing the pictures.
You are totally going to rock this with all the barre you have under your belt!
PS I’m glad you included a link to a suggested kettle bell. I’ve always been curious of a good weight and brand to invest in!!
LOVE the barre + kettlebell workout combo, two of my favorites paired together! And thanks for the inspo for some new combos for teaching barre class! xo-Lindsey
No problem girlfriend! Glad I could give you some fitspo 😉 Keep up the amazing work.
I’m totally trying this workout later this afternoon! I love kettle belles and this looks like something I might be able to handle at 34 weeks pregnant. haha We will see!
I hope you gave this one a whirl Logan! You are a ROCKSTAR for doing this prego! But it’s totally do-able if you modify what you need to. Low impact workouts are the name of the game! So excited for you 🙂
This looks like an amazing workout! You look great girl! 🙂
Thank you blogger friend and fellow boy momma! <3
Look at you, lady! You look awesome! I can’t tell that you ever had a baby (much less, two)! Hope everyone is adjusting well to the new addition! You look very well-rested here…
🙂
I want to kiss you Blair, I really do…
Kettlebell workouts top my list of faves! They’re so fantastic for burning a high number of calories in a short amount of time. Thanks for sharing!
xoxo, erin | sandsunandmessybuns.com
Right?! I needed to combine my two favs. I have a loving relationship with both 🙂
I’ve been taking barre classes for a few months now and I love the work outs! We have not used kettlebells before though! This looks like a great workout! I will have to try it at home soon!
Barre has my heart. I LOVE the results, the strength training, the focus. So glad you have experienced that Mistle! You’ll love this workout.
My body is shaking! What a fun workout!
Nice work momma!!! Proud of you girlfriend!
About to this right now!! I have a feeling I’ll be sore tomorrow;)
How did it go?!?! I was super sore after this one. Oh it hurts so good!!
First off….you look awesome!!!!! Are you sure you had a baby?! hahhaa thanks for sharing this i love kettlebell workouts!
I love you 🙂
CLEARLY this work out is working for you.
AND THOSE PANTS – GIMMIE!!! But seriously! 😉
RIGHT?! And they soooo fab. I feel like a million bucks in them!
I just started working out with kettlebells and really like it. I’ll definitely be trying these moves! Thanks for sharing!
I did kettlebell workouts at the gym every once in awhile, but now that I have one in my garage, it’s like I’m doing those type of workouts all the time. Hope this one is something that you love Michelle!
This looks like a great workout. I am going to a Barre class tomorrow and I’m a little scared.
How did it go Ivanna! Barre is no joke. But I’m a total barre-addict. It’s amazing the strength you build with those little movements!
I love kettlebell workout! And these look great, thank you for sharing, i’ll def have to try these next time I’m at the gym.
I hope you do Abbey! These moves are SO effective!
Love the last one! I would probably keep kicking up the wrong leg though, knowing me haha.
Ha! That would be REALLY hard to balance on one side, so you’d figure it out eventually. LOL. You got this girl!
That would be a great combination! Love the series you created.
Thanks so much Kim!
ohhh, I neeeeeed this! Thank YOU!
You are SO welcome! Get it girl!
These are some wonderful Kettle Bell moves. A lot of these I had not seen before. Well done! Plus, I loves me those pants!
Thanks Heather! I NEED to get creative or else I’m soooo unmotivated. Ha my hubby said they look like Jessie Spano (Saved by the Bell) pants, and I love it! 😉
This workout looks killer! I love barre moves!
It really is. In a good way of course! 😉
I’ve just recently started loving working out with kettlebells, and I love them! Combined with Barre?! Even better. Great post.
Thanks so much Suzanne. Bonus is you can totally do most of these with that cute little bump of yours too!
Great workout! I am going to dust off my kettle bell and do this tomorrow after my run 🙂
Oh lovin’ that idea. Hope the workout went well Angela!
Love barre and my favorite work out tool is a kettle bell! Great set!
Well hey-o you’ve come to the right place then!! 🙂
Love kettlebell workouts. This is a great exercise routine you put together!
Thanks Ilka!
This looks great! I’ve been searching for some new exercises to do with my kettlebells so this came at perfect timing. Definitely going to try these moves.
Sometimes kettlebells can get boring if you are a pro at using them. Although I LOVE them, it’s nice to mix it up a bit! Thanks Chrissy!
I neglect my kettlebell and only use it for swings, some tricep pull over and with some core work 😛 I never get to fancy!
I started following you on IG when you did the whole 30 takeover! I love all your recipes. Will definitely give this workout a try!
Awe thanks so much Carmen!