Full Body Kettlebell Workout
What is a Kettlebell?
A kettlebell is a weight were the handle is away from the weight. They are great for doing exercises, one side at a time or both sides. Kettlebell workouts are for anyone! You can do them at home or at the gym! If you are at the gym, you can choose your weight based on your ability and based on each individual exercise. That is so nice!
Kettlebells are fun to swing around and really work the shoulders! I have 3 kettlebells, 2 are 7lbs each and 1 is 15 lbs. Kettlebells come in a range of different weights! Amazon has a bunch! You can also find them at local sporting goods stores but they may not have smaller weights. When I checked my local Dick’s Sporting Goods, the lightest weight they had was 17.5 lbs! That is a bit too heavy for me to do windmills!
Kettlebell workout
For this total body workout, you will do each exercise for 45 seconds then rest for 15 seconds. You will go through each exercise 2 times, one per side on single sided exercises. Looking for an extended “cool down” check this out! If you do not have kettlebells, you can use dumbbells! This workout will take you 20 minutes before warm up and cool down! Quick and fun! Check it out and let me know what you think!
Pin This For Later!
Step By Step Instructions
Bent Over Row
- First, go into a lunge with the left leg forward and right leg back
- Next hold the kettlebell in your right leg
- Hinge at waist but keep back flat
- Row up towards ribs
- Then slowly bring back down
- Repeat
- Switch sides with next set
Sumo Squat Upright row
- First with legs wider than shoulder width apart and toes pointed outward, squat down with kettlebell(s) in front of your hips
- Next, stand up lifting the weights towards your neck and elbows out wide and high
- Slowly lower down back into a squat and lower arms at the same time
- Repeat
Windmill
- First, with legs wider than shoulder width apart, raise left arm in the air with kettlebell in hand
- Hinging at the waist, reach right hand down towards right foot, keeping your back flat
- Then, keeping your left arm in the air, stand back up
- Repeat
- On the next set, switch to the other side
Single Leg Deadlift
- First, balance on left leg while holding kettlebell in right hand
- Next, slowly bend forward and raise right leg straight behind you
- Keeping your back flat, slowly raise back up to standing
- Repeat
- On the next set, switch to the other side
Thruster
- First, hold kettlebell in right hand and have legs be shoulder width apart
- Next hinge forward and bring kettlebell between your legs
- Pushing through your heels and squeezing your butt, swing arm through to above your head
- Slowly lower back down
- Then repeat
- On the next set, switch to the other side
Lunge Pass
- First, stand in a lunge with left leg forward and right leg back
- Hold the kettlebell in your right hand
- Bending forward slightly and staying in a lunge, pass the kettlebell under your leg from your right hand to your left hand
- Then pass back to your right hand from your left hand
- Repeat
- On next set, switch lunge to other side and repeat
Tricep extension
- First, stand with feet hip width apart and have a kettlebell in both hands or hold 1 kettlebell with both hands, over your head
- Slowly lower hands down behind head, keeping elbows high
- Next lift hands back up over head
- Repeat
Push up
- First, get into high plank position with the kettlebells under your shoulders and hands gripping the kettlebells
- Slowly lower into a push up
- Then push back up
- Repeat
- (If you only have 1 kettlebell you can still do this but one side at a time and switch with the next set)
Russian Twists
- First, sitting down and holding the kettlebell in both hands, hinge back slightly and lift legs (or keep them down)
- Then twist your upper body to the right
- Slowly bring your upper body over to the left
- Repeat
Roll Ups
- First, lay on your back with your legs straight and your arms above your shoulders with the kettlebells in your hands
- Next, slowly roll up to sitting, keeping your arms up above your head
- Then slowly roll back down to starting position
- Repeat
Hi there! I’m Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
Great post. I don’t have kettlebells yet, but I want to get some so that I can incorporate stuff like this into my workout. I will have to keep my eye out for kettlebells the next time I’m out shopping in the city. These look like a great workout.
Kettlebells are so fun! But you can definitely do this workout without them and just use dumbbells if you have them!
This looks like a great workout. Being that I am a beginner, I think this is something that would definitely fit into my routine.
Definitely! Thanks for checking it out!
This is a great workout! Thanks for sharing. I need some workouts to do with the kettlebell set I bought.
That’s awesome! I hope you love it!
I love your post. I just two kettlebells, 10 and 6 kgs and I haven’t checked out what kind or workouts i will do. Now I do. =)
That’s great! I hope you love it!
I have a love – hate (definitely more hate) relationship with thrusters LOL. I love kettlebells though, we use them everyday.
Haha, thrusters can be tough!
Very informative, I primarily stick with bodyweight excercises but kettle bells are fun. You did a good job describing the excercises
Thank you so much!
I love seeing what regimens other people put together. It’s so important for people to see that they can workout at home with minimal equipment and still stay in shape!
You are so right!
This is awesome!! I love kettlebell workouts!!
I do not own kettlebells, however, I have a friend that does. After reading this, I may have to buy some. These workout exercises look really great.
These are great exercises and the kettle bell is such a useful tool in the workout regimen.
These are a part of my regular workout!
This looks like such a great workout!! I always want to give the kettlebells a try at the gym, but i am not always totally sure how to use them! The information in this post will give me the confidence i need to give it a try! Thank you!
I have seen those kettlebells out there and have been curious as to how they worked while working out. I will have to try them out sometime as they would give a different feel while working out.
I have actually never used kettlebells for my workout. Thank you for this informative post, I had no idea how to use them or how they work before reading it.
Awesome!!
I have heard of Kettle Bells but never actually have seen one. Or the exercises that can be done using them. This looks like it could be a great total body work out. Might need to look into getting some of these.
Awesome! I hope you love it.
Thanks for sharing I need to get kettlebell so that I can start workout at home. Going ti gym is not working out for me. I need to check weight under control.
I love working out at home! I hope you enjoy it.
Yes, we do many of these exercises in the cross fit group I am in. Thank you posting them, would be good to do at home.
How fun! I have never tried cross fit!
I’m going to look into these as I need to vary the weights I use for my arms and squatting. I also like the easy grips of these weights for teaching my sixteen-year-old son with autism about lifting safely.
These are exercises I can use. But maybe I should start them when I am already completely healed. Back problem is killing me!
I would definitely wait until your back is feeling better!
Loved how easily it can be done in the comforts of home as well…trying it from tomorrow itself…thanks for the post!
I hope you enjoy it!!
I’ve heard a lot of positive experiences for the workout with a kettlebell. I plan to buy a pair for myself. Thanks for these exercises – they’ll use me.
I hope you try them and love them!
I joined a Fit Body bootcamp program and I love the kettle ball workouts. It’s so hard but feels so good when the workout is done.
That sounds so fun!
Loved all of these work outs! I have never used ketle bells to be honest, because I have to be careful with my back due to a herniated disc. However, I love to exercise and lift by using the machines. I am going to give it a shot real soon.
Sounds good!
Wow this is a great workout. I will try your suggestions. Thank you for sharing. xo, Suzanne
Thanks very nice blog! http://loriginelmagazine.com/spip.php?article11