How can I get a full body workout with a kettlebell?
Use this workout to sculpt your whole body using just one piece of equipment - a single kettlebell
A kettlebell is a fun piece of equipment to have at your disposal. You’re probably familiar with the standard kettlebell swing, but here I will give you 5 excellent exercises that you can use to get a full body workout using just one piece of equipment.
I recommend doing these exercises in a 3-round EMOM - that means you’re gonna do exercises every minute on the minute - for 40 seconds apiece.
Single Arm Kettlebell Swing
The single arm swing differentiates itself from the standard two-arm swing by challenging the body in a little bit of a different way:
- Being that you’re only using one arm at a time, your body will need to work to maintain stability. This means that you’re going to be working to even out any imbalances
the offset weight means that your core needs to work more to fight rotational forces
gripping the weight with only one hand means that your grip will be tested more than in the two-arm variation
2. Goblet squats
Goblet squats place the weight at the front of the body, meaning that you’re going to be emphasizing your quads, glutes and calves during this exercise
Doing this with a kettlebell will help to engage your core and enhancing your balance
3. Suitcase carry
The suitcase carry is a farmers carry, but only using weight on one side of the body.
Doing so offsets the weight, meaning that in addition to using your traps, forearms and legs, your core will also need to engage to maintain the weight
4. Turkish Get Up
This is the ultimate kettlebell full body exercise
To do this properly, you’ll need to keep the weight aligned directly over your shoulder the entire time. The goal is to simply stand up and then lay back down while keeping the weight stable
Sounds easy, right?
5. Offset Lunge
Just your standard lunge, but the offset weight means that your core is going to need to engage differently, adding emphasis to balance and stability through the range of motion
6. Halo
You’re going to be doing circles around your head with the kettlebell. Simple workout, but its going to fire up your shoulders and rotator cuff while simultaneously testing your core stability
So your workout is going to look like this:
40 seconds of action, 20 seconds rest.
Right arm kettlebell swing - 40s
20s rest
Left arm kettlebell swing - 40s
20s rest
Goblet squat - 40s
20s rest
Right arm suitcase carry - 40s
20s rest
Left arm suitcase carry - 40s
20s rest
Right arm Turkish get-up - 40s
20s rest
Left arm Turkish get-up - 40s
20s rest
Right arm offset lunge - 40s
20s rest
Left arm offset lunge - 40s
20s rest
Halos - 40s
1- minute rest
Repeat 3 times
30 minutes to sculpt your whole body!