Full Body Kettlebell Workout In 9 Motions

Do your workout 1-2 times a week for the best results. It's easy to work out anywhere with a kettlebell, but even if you're working out at home, don't miss the important initial warm-up, as it will help you avoid unnecessary injuries.

The kettlebell is an incredibly versatile workout tool, and it's easy to work out anywhere: in the gym, at home in the living room or in the backyard in the summer. In addition, it's a rare tool that you can easily work out your whole body using just one and the same weight – the same can't be said for dumbbells. A ball weighing about 8–12 kg is enough for women and 16–20 kg for men.

With the workout we presented next, you'll work out your whole body. We've only chosen the easiest moves to perform that run on every training experience basis. Don't be fooled by the ease of making moves, though, as this workout is still very effective – you're guaranteed to feel it in the days after your workout!

How To Work Out

Be sure to warm up before each training session. In kettlebell workouts, we focus on the muscles of the whole body, so your whole body must also be ready for it. If you are in the gym, you can choose, for example, a cross-trainer and a rowing device. At home, you can do squats, wave your arms and jump in your seats. Alternatively, you can perform all the moves for the workout as a warm-up tour without weights or with a small weight. The right kind of workout is helpful in weight control.

This workout is performed on a fitness circuit type. To perform every move without resting in between. After completing all the movements of the circuit once, you can rest for 2 minutes.

Repeat the circuit three times and run 1-2 times a week.

1. Front Swing With Kettlebell

Stand in the shoulder-width crotch position and grasp the kettlebell with both hands.

Flex the knees, push the hips backwards, hold the chest upright and tilt the upper body forward horizontally.

Swing the kettlebell with straight hands between your legs.

Tense the gluteal muscles and push the pelvis explosively forward. The kettlebell swings around the shoulder level, driven by movement. Do not lift with your hand muscles.

Let the ball land between your legs again.

Do 15 reps.

2. Straight-Noblest Pull-Out With Kettlebell

Stand in the wide crotch position and place the kettlebell between your feet in front of you.

Push the backside back and lean slightly forward, grabbing the kettlebell with both hands. Keep your back straight.

Stretch out your body straight so that you stretch out all your joints at the same time. The pelvis protrudes to the front and the back stretches straight. Be careful not to bend over your back at any time and keep your feet almost straight throughout the movement.

Squeeze the buttocks at the end of the movement and return to the starting position.

Do 12 reps.

3. Goblet Squats With A Kettlebell

Stand in a wide crotch position, placing your feet slightly wider than the shoulder width. Lift the weight to your chest and look forward. Hold the kettlebell by its handle and squeeze your blades together. Keep your chest upright.

Make sure your middle body is tense. Always keep your knees and toes in line.

Squat right down. Keep your knees pointed to the side and squat until your thighs are horizontal.

Get up to the starting position.

Do 10 reps.

4. One-Handed Corner Rowing With A Kettlebell

Grab the ball with your left hand so that the palm points inward.

Settle in your small foreground while still keeping your lower back straight. Put your right foot slightly ahead of your left to stay better balanced.

Take the ball down with your left hand, allowing the upper back of the same side to stretch towards the floor.

Then pull the ball back up so that the elbow runs along your side during the bet. Exhale during the bet.

Perform 8 reps first with your left hand and then with your right.

5. One-Handed Vertical Push-Up With A Kettlebell

Stand straight while holding the kettlebell in one hand at shoulder height. Take a deep breath and tense your middle body. Keep your chest upright.

Push the kettlebell upwards with the movement of the vertical arm. Be careful the kettlebell doesn't hit your jaw. Always hold a little elasticity in your hand and do not allow it to lock in the upright position.

Return the kettlebell to its original position.

Perform 5 reps first with your left hand and then with your right.

6. Bow With Kettlebell Alongside

Stand in such a way that your feet are in the branch position of the shoulders – pelvic-wide. Hold the kettlebell to the handle and push the bottom of the ball towards the bottom of your sternum.

Push your shoulder together and down, pushing the chest upright and take a support point from the floor with your eyes.

Breathe in, then bend your hips backwards, pushing your backside vigorously back.

When you feel a stretch in your hind thighs, stretch out your hips and squeeze the buttocks, returning to the starting position.

Do 15 reps.

7. Rotation Around The Head With A Kettlebell

Stand in such a way that your feet are in the branch position of the shoulders – pelvic-wide. Hold the upside-down kettlebell to the handle. Keep your chest up.

Start moving the kettlebell around your head, keeping good posture and making sure your upper body doesn't twist. Make the move slowly and in a controlled manner. Hold the kettlebell with both hands throughout the movement.

Spin a whole lap and change direction.

Make 8 laps in each direction (16 laps in total).

8. Rotation Around The Hips With A Kettlebell

Stand in such a way that your feet are in the branch position of the shoulders – pelvic-wide. Hold the kettlebell by the handle and start the movement by taking the ball behind your body and replacing it with your other hand.

Do 8 reps in one direction, then change direction. Do another 8 reps.

9. Taking The Kettlebell Around The Foot

Stand in a branch position where you can take the kettlebell between your legs.

Bend your upper body forward and take your ass back with your knees a little hooked.

Keep your back straight and take the kettlebell around your left foot.

Do 5 reps in one direction around your left foot, then change direction, making 5 reps.

Repeat on the right foot.