Full Body Kettlebell Workout

Updated: 13 March 2023

If you are short on fitness equipment at home or don't have a lot of space, our full body kettlebell workout only requires a couple of items. Kettlebells exercises are great for strengthening your entire body. This is because a good routine will target your major muscle groups.

Kettlebell exercises are an ideal form of functional training - helping your body perform everyday activities more easily. The benefits of kettlebell training also includes improved power and aerobic capacity.

This routine is suitable for all fitness levels and will work every muscle group. Each exercise can be adjusted with a lower or higher weight, a slower or faster pace, and additional rounds. We promise this full body kettlebell workout will have you sweating just as if you were doing a session at the gym.

What You Will Need:

1. Gym or Yoga Mat
2. 3 x Kettlebells (4kg, 6kg & 8kg)
3. Water bottle
4. Sweat towel

Getting Started

To get started, find some space to lay out your mat. Ensure you have enough room so that you do not harm yourself or damage your property. Try to find a room with carpet flooring or set up on a large rug to avoid accidental damage to your flooring from the kettlebell.

Before jumping into the workout, it's essential to warm up. Start by doing some basic stretches to loosen your joints. Do some gentle cardio, like jogging on the spot to get your blood flowing. Warming up gives your muscles time to prepare for physical activity and helps to prevent injuries.

As we always say: if you're injured, you can't train.

#1 – Kettlebell Squat to Alternating Lunge

The kettlebell squat to alternating lunge exercise will work your glutes, quads and hamstrings. The addition of the kettlebell also engages your biceps, triceps and shoulders.

Reps: 10

Rounds: 3

Recommended kettlebell weight: 6kg / Medium

Directions:

1. To get started, place the kettlebell on the floor midway between your feet.
2. Pick up the kettlebell with your left hand and lift and flip the kettlebell to rest on your upper arm/shoulder.
3. Step back with your left leg into a lunge, ensuring your knees are at 90 degrees. When in the lunge position ensure your body is straight and not leaning over.
4. Stand back, stand and repeat the movement with the kettlebell in your right arm.

Personal Trainer Tip: The kettlebell squat to alternating lunge exercise can be performed slowly to engage your muscles or fast to feel a cardio burn.

#2 – Kettlebell Overhead Press

The kettlebell overhead press works on your lats and delts. Holding a lunge position helps to engage your hamstrings, glutes and quads.

Reps: 8 per side

Rounds: 3

Recommended kettlebell weight: 4kg - 6kg / Light - Medium

Directions:

• Position yourself into a lunge, with your left leg forward and both knees at 90 degrees.
• Keep your front foot flat, while you should be on the ball of your back foot.
• Start with your kettlebell in your right hand and with your elbow facing slightly forward, push the kettlebell directly up.
• Press the kettlebell up for 1 count with power and then bring it down for 3 counts.
• Switch to your alternate arm and leg and perform given reps.

Personal Trainer Tip: It's important to hold your core tight for balance and engage your glutes by flexing your back heel towards your buttocks with the weight overhead.

#3 – Kettlebell Deadlift Burpee

For the kettlebell deadlift burpee exercise, you will need 2 x kettlebells. This exercise gives you a full body workout, engaging your glutes, hamstrings, quads, obliques, pecs, triceps and deltoids.

Reps: 10

Rounds: 3

Recommended kettlebell weight: 8kg / Heavy

Directions:

1. Using two kettlebells, begin in a plank position.
2. Jump (or step) both feet forwards in between your hands – this is the bottom of your deadlift.
3. Now roll your shoulders back and press the floor away with your heels, lifting to stand and squeeze your glutes at the top.
4. Squat back down with a flat back to place kettlebells by your sides and then jump back into a plank – repeat. It's important to keep good form with a flat back at the bottom of your deadlift and ensure your shoulders are rolled back.

Personal Trainer Tip: The kettlebell deadlift burpee exercise is primarily a deadlift so you may choose heavier weights. This exercise can be performed slowly to engage your muscles or fast for a HIIT workout.

#4 – Kettlebell Row

The kettlebell bent over row exercise primarily works your lats and shoulders, while also engaging your hamstrings and glutes.

Reps: 8 per side

Rounds: 3

Recommended kettlebell weight: 6kg / Medium

Directions:

1. Bend over and maintain a flat back with your core tight and knees slightly bent, and your feet shoulder width apart.
2. Hold the kettlebell in one hand and bring it up towards the side of your body in line with your waist.
3. Squeeze your back at the top of the movement then return down and repeat.
4. Try to keep both shoulders facing forwards and make sure your back is flat throughout the entire movement.

Personal Trainer Tip: This exercise should be performed rowing the kettlebell up for 1 count and bringing it down slowly for 3 counts to engage your back muscles.

#5 – Kettlebell Front Squat

The kettlebell front squat works the legs, hips and glutes as well as your core and back muscles. This exercise can be performed with two kettlebells or just one if you are just starting out.

Reps: 12

Rounds: 3

Recommended kettlebell weight: 8kg / Heavy

Directions:

1. Using 2 kettlebells lift/flip them up onto your upper arm/ shoulders with your elbows up and angle forwards at 45 degrees – this should feel comfortable and engage your lats.
2. Place your feet just over hip-width apart and turn your feet out to 45 degrees and press down into your heels and toes.
3. With your knees bent, roll your feet outward to engage your glutes and squat down deep while keeping your body upright.
4. Next, press the floor away and come back up to stand, squeezing your glutes at the top.

Personal Trainer Tip: The kettlebell front squat is a great exercise if you don't have enough room for a full barbell with weight plates at home. Using two 8 kg kettlebells gives you enough weight to go deeper into your squat.

#6 – Kettlebell Single Arm Sit Up

This is a great kettlebell exercise for abs, but it also works out your shoulders, triceps and biceps.

Reps: 8

Rounds: 3

Recommended kettlebell weight: 4kg / Light

Directions:

1. Start by lying down with your left leg bent and straight leg flexed.
2. Hold the kettlebell in your right hand and your palm facing out, raise your arm directly in line with your shoulder.
3. Next, pull yourself up into a sit-up position and lower back down. You can use your left hand on the floor for support.
4. Repeat the movement for the given reps and then switch sides.

Personal Trainer Tip:  Try to keep your back straight and your extended leg tense. This will help to protect your lower back and engage your abdominals.

Cool Down

By this point, you should be sweating and definitely feeling the burn in all your muscles. If this is not the case, consider adding more weight or reps to your workout.

After you have finished your kettlebell swings, it's time to cool down. This will help to return your heart rate to normal and aid in reducing muscle soreness. Try our effective cooldown exercises to give your body the recovery it needs.

For a variation on these moves, try our upper body exercises with dumbbells.