Are you looking for an effective and efficient full body workout that can help you build strength, improve endurance, and burn calories?
Look no further than kettlebell training.
This dynamic form of exercise incorporates both cardiovascular and resistance training, making it the perfect choice for those with limited time to hit the gym.
I fell in love with kettlebells with my first kettlebell workout.
I love that with just one kettlebell, you can achieve a complete full body workout that’ll leave you feeling stronger, fitter, and more energized than ever before.
Whether you’re a seasoned athlete or just starting your fitness journey, incorporating a kettlebell into your routine can be a game changer.
Today I’m sharing a complete full body workout using just one kettlebell. This is a workout I do regularly. It takes about 30-45 minutes, depending on how long your breaks take.
How to pick a kettlebell
When it comes to choosing a kettlebell for your full-body workout, there are two main types to consider: competition and hardstyle.
Competition kettlebells are designed to be used in official competitions. They have a uniform size and shape, which allows for consistent movements during competitions.
On the other hand, hardstyle kettlebells are designed for strength and conditioning training. They come in various sizes and weights, making them suitable for all fitness levels. Unlike competition kettlebells, they have a smaller handle which allows for a comfortable and secure grip during exercises.
Ultimately, the type of kettlebell you choose will depend on your fitness goals and preferences. Both types can provide an effective full body workout.
It’s important to try out different options and see which one feels best for you before making a decision.
Picking The Right Weight For You
It’s important to select a weight that challenges you, but also allows you to maintain proper form and technique throughout your exercises.
If the weight is too heavy, it can lead to injuries and improper form, while a weight that is too light may not provide enough resistance for desired muscle growth.
It’s recommended to start with a lighter weight and gradually increase as you become more comfortable with the movements and feel confident in maintaining proper form.
Remember, it’s always better to err on the side of caution when choosing your kettlebell weight—starting lighter and gradually increasing will ultimately lead to a safer and more effective workout experience.
If you’re a woman and you’re just starting out, consider starting with 6 or 8 kg (15-20 lbs.). I generally do the below workout with a 10 kg (22 lbs.) competition kettlebell.
Why Kettlebell Training Is So Amazing For You
Kettlebell training is a fantastic and efficient way to achieve a full-body workout. This versatile piece of equipment allows for a wide range of exercises that target multiple muscle groups at once, making it an excellent choice for those looking to tone and strengthen their entire body.
Not only does it provide cardiovascular benefits, but the dynamic movements required in kettlebell training also improve balance, coordination, and flexibility.
The unique shape and weight distribution of the kettlebell challenge your core muscles with every movement, helping you develop a strong and stable core.
Additionally, not only can anyone benefit from this type of training regardless of their fitness level, but it’s also time-efficient as you can get a complete workout in just 20-30 minutes.
So grab your kettlebell and get ready to sweat it out!
Warm-up
If you’re just starting out with kettlebells, or are short on time, you can do just the warm-up.
Downward dog to upward dog
Inchworms to push-up
Kettlebell around the world
Kettlebell halo
Kettlebell goodmornings
Kettlebell windmill
Kettlebell swing
Workout
Do these in a circuit for 3 rounds
- Kettlebell swings 30x
- Kettlebell goblet squat to overhead press 20x
- Kettlebell deadlift 20x
Minimal to no rest between exercises, if possible. But make sure to listen to your body and rest if and when needed.
Rest 2 minutes between each round.
It’s important to master the kettlebell swing. Here’s another instructional video:
Goblet squat to overhead press instructions:
Deadlift instructions:
Finishers
These are optional, but highly recommended.
Turkish get up
Only do Turkish get ups with a kettlebell if you’ve done them before (ideally with a trainer).
Here’s a video with instructions:
If you’ve never done a Turkish get up, try it with bodyweight instead:
The Turkish get up is a phenomenal full body exercise, but is tricky to master at first due to its complexity.
Practice doing it without an added weight for a while. Once you get used to the exercise, you can try it with a light weight or a water bottle.
Kettlebell sit and press
Cool-down
Cat cow
Child’s pose with stretch
Standing wide-legged forward bend
Congratulations! You did it! Workout completed. Hope you enjoyed that.
Conclusion
Incorporating a kettlebell into your workout routine is a fantastic way to achieve a complete full body workout.
With just one kettlebell, you can effectively target multiple muscle groups and improve your overall strength and fitness.
By following the tips on how to pick the right kettlebell and using the suggested full body workout circuit with a warm-up and cool-down, you can maximize the benefits of this versatile equipment.
Don’t be afraid to mix things up and try different exercises with your kettlebell for added variety.
Remember to always listen to your body, stay hydrated, and have fun while getting fit with your trusty kettlebell!
Keep challenging yourself, stay consistent, and watch as you become stronger and healthier every day.
Happy lifting!
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