Kettlebell Full Body Workout
One kettlebell for strength and conditioning: swings, goblet squats, rows, presses, thrusters and Turkish get-ups.
About the program
The kettlebell blends strength and cardio: swings and thrusters drive the heart rate up, while squats, rows and presses build strength. The Turkish get-up teaches control of a weight overhead and strengthens the shoulder and core.
A common starting bell is 16 kg for men and 8–12 kg for women.
Who it is for
Anyone with one or two kettlebells at home who wants short, dense workouts.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Kettlebell
20 sets
How to progress
First build reps and a swing that comes from the hips, not the arms. When every set feels solid, move to the next bell (4 kg up) or cut the rest.
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