This Full-Body Kettlebell Workout will take you about 30 minutes to complete and it’s a fun, motivating, and challenging workout to complete!
Have you ever worked out with kettlebells? If, not, I highly recommend you give them a try!
I was first introduced to kettlebells from my husband, Tim, a few years ago. He started doing kettlebell workouts and it was the first fitness routine he was able to stay consistent with in years. I also saw his body composition change.
It piqued my curiosity and soon he was teaching me some kettlebell exercises to try. It was easy to see why he liked training with kettlebells–I love the way the kettlebells are great for dynamic movements.
Can you lose weight with kettlebells?
Yes, you absolutely can lose weight using a kettlebell workout routine. Kettlebell workouts are a form of strength training, and strength training is an effective component of any weight loss strategy. My husband lost forty pounds through diet and exercise, and kettlebell workouts were his main fitness focus.
What do kettlebells do for your body?
Kettlebells are a form of strength training, they can change your body composition by building muscle. Kettlebells are a versatile tool for building muscle in every part of your body. Kettlebell training can help increase your muscle tone and metabolic rate. A full-body kettlebell workout is so effective!
Training with kettlebells can also increase your power, and because many exercises combine strength and cardio, you can also increase your endurance with a kettlebell workout.
Full-Body Kettlebell Workout
Workout written by Coach Anthony Dodds
Today’s workout is a full-body kettlebell workout. It will take you about 30 minutes to complete and it’s a challenging workout that will build strength and endurance.
You will likely need a light, medium, and heavy kettlebell for this workout to complete the different exercises. It depends on your strength and fitness level what those exact weights are. If you don’t have kettlebells, dumbbells can be used for most exercises in place of kettlebells.
Complete the following warm up before starting your full-body kettlebell workout. This will get your muscles warm and ready for the workout.
Plank kick through x 30 total
Inch worms with Jumping jacks x 5 total
Start from a standing position, walk down to a push position, do 1 push up, walk back to standing position, do 10 jumping jacks and that’s 1 total rep.
Plank Kick Through x 20 total
Inch worms with Jumping Jacks x 5 total
Start from a standing position, walk down to a push position, do 1 push up, walk back to standing position, do 15 jumping jacks and that’s 1 total rep.
Plank Kick Through x 10
Inch Worms with Jumping Jacks x 5 total
Start from a standing position, walk down to a push position, do 1 push up, walk back to standing position, do 20 jumping jacks and that’s 1 total rep.
Jumping Jacks x 100
Body of work
There are ten exercises below. Print out the exercises, and cut them into strips so each strip has one exercise on it. Place the paper strips in a bucket or container. Pick 5 movements from the container and complete those 5 movements. Then complete 50 crunches. Put all of the papers back in the container, shake well, and repeat.
Every 5 movements that you complete you’ll owe 50 crunches before you start back pulling from your bucket of 10 movements. Always put the papers back in the bucket once you finish all 5, and shake well to mix them up. Continue until 25 minutes is up.
#1- Kettlebell Single Arm Bicep Curl to Press x 10 each arm
Keep elbow close to ribs, curl kettle bell and press above your head and reverse back to set position.
#2- Kettlebell Iso Single Arm Reverse Lunge x 10 each arm
The arm holding the kettle bell needs to be extended right above head with a straight arm. Take a step back into a lunge , land soft on toes, keep arm extended as you return to starting position.
#3- Kettle bell Upright Row x 15 total
Standing tall, both hands on kettlebell, keep kettle bell in the center of the body, and pull kettle bell up as high as you can keeping it close to the body. Finish under chin and return to start position.
#4- Kettlebell Bent over Single Arm Low Row x 20 each arm
With a slight bend in the knees, bend over at the hips keeping back straight and not arched, elbow close to ribs, pull kettle bell up as high as you can, and return to set position.
#5- Kettlebell Swings x 20
Let the kettlebell hang in the front of body, and with two hands on the weight, feet shoulder-width apart, keep a bend in the knees, and bend at the hips without lowering your buttocks, swing back and forth squeezing the booty at every rep.
#6 – Kettlebell One-sided Squat
With the kettlebell on one side, squat down, don’t let the weight pull you to that side, keep chest up, and stay square as you squat, this forces you to engage the muscles on the opposite side of the body.
#7- Kettlebell Squat Jack to Kettlebell Press x 10 each arm
Kettlebell needs to be rested in one hand but on a shoulder, then squat down and on the way up, jump up and bring legs together, standing up, and press the kettle bell up above head, then repeat.
#8- Kettlebell Side Lunge x 5 each leg
Lunge to the left with kettlebell, keeping both feet and knees pointed straight in the same direction, and return to set position and alternate to other leg.
#9- Double Kettlebell Dead Lift x 12 total
With a slight bend in the knees, roll shoulders back to keep back flat when you bend over, keep weight close to body, reach for the toes and keep back straight, squeeze the booty at the top of every rep.
#10- Kettlebell Toe Touches x 10 total
Lay on your back, legs straight up, kettlebell in hands, reach for the feet and get your shoulders off of the ground.
Workout Outfit Details
My activewear is from ZYIA Active and is available in my online activewear shop.
- Forest Camo Flip Shorts (reversible to plain black on the other side!) True to size. I’m wearing a size small.
- Lemon Nimbus Split Back Tank (This tank can also be tied in the back. Also available in green.) True to size. I’m wearing a size small.
- Forest Camo Mesh Adjustable Bra (Matches the shorts!) This bra runs big, size down 1 size. I’m wearing a size small and usually wear a size medium in sports bras.