Single Kettlebell Workout with 5 Exercises to Work Your Whole Body

Posted On Aug 13, 2021 By Lisa Traugott

A woman performing a single kettlebell swing.

A kettlebell looks like a flat bottom cannon ball with a handle. It typically ranges from 5-100 pounds. Originated in Russia, it regained popularity during the Covid quarantine when gyms closed and people were looking for a great workout tool that didn’t require a lot of space.

Kettlebell workouts are effective because they combine cardio (the swinging motion) with strength training (the heavy lifting) so you get a full body workout using only one fitness tool. Kettlebell workouts not only help you condition your muscles, they work on your endurance and coordination as well.

The Single Kettlebell Workout for Your Whole Body

This is a basic kettlebell workout with only five different exercises that will activate your entire body. Chose a kettlebell weight where you can maintain proper form and that is challenging for the final three reps. Rest 45 seconds between each set. If you don’t have a kettlebell for this workout yet, be sure to check out the Bowflex SelectTech 840 Kettlebell, which can adjust to different weights between 8-40 lbs.

Exercise Sets Reps
Single arm kettlebell swing 3 each 10
Kettlebell hip halo 2 8
Windmill 3 each 10
Kettlebell goblet squat 4 15
Half kneeling Clean 3 each 10

Directions

Single arm kettlebell swing

  • Grab a kettlebell with an overhand grip on the handle and hold it in front of your waist at arm’s length.
  • Squat down.
  • Swing the kettlebell between your legs, bending at the waist.
  • Keeping your arm straight, thrust your hips forward, stand up and swing the kettlebell up to chest level.
  • Squat down and repeat the movement until you finished the prescribed repetitions.
  • Repeat on other arm when completed.

Kettlebell hip halo

  • Stand with your feet shoulder-width apart.
  • Hold the kettlebell handle with your right hand at arm’s length.
  • Staying standing, move the kettlebell behind you and pass to the other hand.
  • Now in the left hand, move the kettlebell in front of your hips and pass back to the right hand.
  • Repeat 8 times in the same direction, then reverse.

Windmill

  • Kneel with your left knee on the ground and your right knee in a 90 degree angle.
  • Extend your right arm straight in the air holding the kettlebell
  • Twist and lean down, looking up diagonally, placing your left forearm on the ground while keeping your right arm extended above you.
  • Your elbow should be aligned with your knee and back flat. Return to upright position.
  • Repeat the movement until you finished the prescribed repetitions.
  • Repeat on other arm when completed.

Kettlebell goblet squat

  • Stand with your wider than shoulder-width apart, toes pointed out, like a ballerina doing a plie.
  • Hold the kettlebell with both hands on the outside of the handle.
  • Lower your body as far as you can by bending your knees and pushing your hips back. Your weight should be on your heels and your knees should be behind your toes.
  • Keep your chest up and slowly return to the start position.

Half kneeling clean

  • Kneel with your left knee on the ground and your right knee in a 90 degree angle.
  • Grab a kettlebell with an overhand grip on the handle
  • Swing it back between your legs bending at the waist while keeping your chest up
  • Pull it up while twisting your forearm so the kettlebell is next to your right shoulder and your hand is facing your neck.
  • Repeat the movement until you finished the prescribed repetitions.
  • Repeat on other arm when completed.

Listen to your body. It is better to use a lighter weight and maintain your form than to try to lift a weight that’s too heavy. Since these moves might be new to you, practice in front of a mirror to make sure your body stays in alignment.

Be healthy!


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How to Integrate Kettlebells into your Training Program

A fit man using a Bowflex SelectTech 840 Kettlebell.