Tip: The Full-Body Kettlebell Workout

Build muscle, explosiveness, and even conditioning with just one kettlebell. Here's how.

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With just one kettlebell, you can create a workout that’ll have you putting in work, sweating, and covering all of these factors in an hour or less:

  • Explosiveness
  • Strength
  • Muscle Building (Time Under Tension)
  • Conditioning

Here’s how to do it:

  • A. Kettlebell Deadlift Jump: 4 sets of 6-8 reps
  • B1. Single-Leg Squat to Box: 4 sets of 6-8 per side
  • B2. 3-Point Kettlebell Row: 4 sets of 10 per side (4-second eccentric)
  • C1. Offset Single-Leg RDL with Knee Drive: 3 sets of 10 per side
  • C2. 1-1/2 Rep One-Arm Kettlebell Floor Press: 3 sets of 10 per side
  • D. Density Training: 10 minutes*
  • 1-1/2 Rep Goblet Squat: 8 reps
  • Single-Arm Clean & Press: 5 per side
  • Reverse Crunch with Kettlebell Pullover: 6 reps
  • E. Kettlebell Swings: 12 reps every minute on the minute (EMOM) for 10 minutes.

* Repeat as many sets within the allotted time of the above three exercises. If you repeat this workout, progress by getting more sets or rounds in the 10-minute timeframe. Every 2-3 weeks, increase the amount of time in the set by 2 minutes.

Here’s what those exercises look like: