Full-Body Kettlebell Workout
Susan Hoff
January 17, 2021

Want a full-body workout? Raise the bell with this full-body kettlebell workout!

Want a full-body workout with only one piece of equipment? Try this kettlebell workout! It does help if you have several different weight variants of kettlebells, but you can get by with one lighter weight one if you up the reps for the exercises you find easy. Try this workout, aiming for 15 reps per exercise and performing three rounds of the lower and upper body sequences. The whole workout should last about 30 minutes. 


Warming Up

1. Kettlebell Swings

1. Start with your legs a little wider than hip-width apart. Hold the kettlebell with both hands, arms extended down to the ground.

2. Hinge forward, with your back straight, until the kettlebell reaches in between your legs.

3. Using your hips, thrust yourself back up to a standing position. The weight will thrust up with you — no need to to use your arms to bring it back up. It should all be momentum in your arms and control, stability, and power with your legs and hips. 


Work Those Legs

1. Single-Leg RDL

(The real burners! - Do 15 reps on each side)

1. Hold one kettlebell with both hands down at your waist and start with your legs hip-width apart.

2. Keeping your back straight and your hips level, shift all your weight into your left leg and lift your right leg behind you as your arms and upper body lean forward. 

3. Stop once your torso and leg are parallel to the floor. 

4. Push through the heel of your left foot to return back to starting position. 


*Keep both hands on the weight.

2. Sumo Squats

1. Hold one kettlebell at chest level.

2. Move your feet into a wide-legged stance, toes pointing out.

3. Squat down, making sure to keep your back straight, booty low, and knees never extending past the toes. 

4. Push back up through your heels to standing position. 


3. Goblet Squats

1. Hold one kettlebell at chest level.

2. Move your feet hip-width apart, toes pointing straight forward.

3. Squat down, making sure to keep your back straight, booty low, and knees never extending past the toes. 

4. Push back up through your heels to standing position. 


*This picture shows perfect lower body form but is missing the kettlebell. Hold the weight at chest level, similar to the above sumo squat photo.

Upper Body

1. Rows

(15 reps on each side)

1. Start with the kettlebell in your right hand, feet hip-width apart.

2. Lean your torso forward to about a 90 degree angle and place your left hand and knee on a bench or chair for better control.

3. Lift your kettlebell straight up, bending your elbow into a 90 degree angle and keeping the weight close to your body. Imagine you are picking up a suitcase. 

4. Once the weight comes up to about chest level, squeeze your shoulder blades together and then, with intention, bring the weight back down to starting position.


2. Halos

1. Start in a standing position, feet hip-width apart and hold the kettlebell with both hands in front of your face. Let your elbows go wide.

2. With your elbows continually bent, circle the kettlebell all the way around your head. 


Finish with Abs

1. Standing Oblique Crunches

(15 reps on each side)

1. Start in a standing position with the kettlebell in your right hand.

2. Lean to your right side and crunch your right obliques in.

3. Use your abs to bring you back up to standing.

2. Mason Twists

1. Sit down on the ground with your feet on the floor and your knees up. Hold the kettlebell with both hands.

2. Use your core to twist the kettlebell as far to the right as you can to the right and then back as far to the left as you can. If you feel any pressure in your low back, reduce your weight or your twisting distance. 



Oath & Grind By Susan Hoff
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