Looking for a full-body kettlebell workout that requires minimal equipment and doesn’t take ages? I’ve got you!
I created this workout to give you maximum benefit in minimum time using functional movements. Plus, it’s just damn fun. Scroll down to get the full workout.
What Kettlebells Do For Your Body
When you think of strength training, barbells usually come to mind but kettlebells are just as useful. Training with kettlebells builds balance, stability, strength, coordination, endurance, and yes, muscle and bone density.
When you build muscle, your metabolism increases and – to simplify the process – you burn more fat.
But adding muscle or burning fat isn’t just about vanity; important studies demonstrate that muscle mass is a key predictor of longevity – how long people live. (source) Our society is so fat-obsessed that we often miss the vital news that muscle mass is an important metabolic reserve that comes in handy in times of stress, illness, and injury. (source)
Why Kettlebell is a Good Full-Body Workout
The kettlebell is my favorite does-it-all fitness tool. Kettlebells are compact and so versatile. In fact, the only weights I have at home are kettlebells which I use on my front porch.
I love this strength training implement because it’s super approachable for beginners and way less intimidating than barbells.
It doesn’t take much to get a killer full-body kettlebell workout. In this example, you’re working multi-joint, compound movements that target large and small muscle groups. There’s nothing wrong with working muscles in isolation, such a biceps curls, but the movements in this workout hit multiple muscle groups at once.
Translation: Get more work done in less time.
What are the Best Kettlebell Exercises?
There’s classic kettlebell moves like the Turkish get-up and Russian swing, but it’s time to think about it more creatively. Pretty much any move you can do with a barbell or dumbbell has a counterpart for kettlebell.
I like to focus on:
- upper body exercises like rows and presses,
- lower body moves like deadlifts and squats,
- stability and grip strengtheners like carries,
- core moves like get-ups, and
- power generating exercises like cleans, snatches, and swings.
Steal This Full-Body Kettlebell Workout
This workout combines multiple kettlebell movements that challenge your core, upper, and lower body giving you the ultimate total body workout. I designed it in the style of my Made Strong program to target the squat, pull, hinge, and carry patterns with an optional power move in the swings.
Be sure to watch the full video above for pro tips to make your workout most effective!
- Goblet squats: 3 sets of 8
- Renegade rows: 4 sets of 5 (each arm)
- Kettlebell deadlift with twist: 3 sets of 10
- Russian kettlebell swings (to eye level) 3 sets of 10
Farmer carry, 50 feet each arm