Full Body Workout Using One Single Kettlebell

Tone and define your sexy muscles! Find here a complete full-body workout circuit using one single Kettlebell

I started using Kettlebells when I began practicing Crossfit in 2013 and got hooked! After one year and a half of traveling in Asia without gym access, I arrived in California, USA, to spend the summer here. Luckily for me, I’m staying in a house full of kettlebells. This means I can practice full-body kettlebell workout circuits any time I want! Yessss!! I love that you can do many movements with them, from strength exercises to aerobics, even as therapeutic.
If you are a person who is not assisting to the gym, you can buy a kettlebell and work your whole body! In this blog post, I will share a whole-body workout using only one kettlebell in this article. Are you ready to move? Let’s goooooo

Full-body kettlebell workout

This full-body kettlebell workout is a complete routine of exercises designed to work the entire body using one single kettlebell. 

One important thing! This routine is NOT for beginners. As a beginner, you must ensure that you have moved adequately before adding the extra weight (like a kettlebell). What I’m sharing today is made only for people with the know-how to safely and sufficiently train with kettlebells

The routine

The workout circuit is designed to do a quick yet effective strength workout using only one kettlebell. You can do it 1-3 times weekly to complement your physical activity.

1. Warm-up 

This part of the workout activates the muscles and starts losing tightness. Do every exercise very consciously and with intention.
Starting with 3-5 minutes of aerobic exercise. You can do some activities: running, burpees, jumping jacks, high knees, butt kicks, or jumping rope.
Once warm-up, please continue with the following movements. With a brume stick complete:

  • 10 leg swings,
  • 10 shoulders rotation 
  • 10 squats
  • 10-inch worms 

Neck rotation: 

  • 10 neck rotation from right to left 
  • 10 neck rotation from up to down 

Shake the body for 30 seconds

2. Kettlebell work-out

Crab one kettlebell that has a good weight for you and cannot be too heavy because you will use it throughout the whole workout. Nonetheless, pick up one importance that can be challenging for you. The training is completed in 4 series with a 1-minute recovery between them. DO YOUR BEST!

A. SQUAT SERIE: 

  • 10 Squats
  • 10 Squats + Press
  • 10 Squats + Curl + Press 
  • REST – One Minute 

B. DEADLIFT SERIE 

  • 10 One Leg Deadlift (10 Each)
  • 10 Kettlebell Deadlift 
  • REST – One Minute 

C. CORE SERIE 

  • 10 Obliques
  • 10 Crunch + Curl + Press
  • REST – One Minute

D. LUNGES SERIE

  • 10 Reverse Lunge (10 Each)
  • 10 Straight Leg Lunge (10 Each)
  • REST – One Minute 

3. Stretch

Stay at least 45 seconds or 5 slow breathing in each stretch exercise:

  • Glute Stretch
  • Back Twist
  • Forward Bend
  • Hip Stretch
  • Neck Stretch

Get the PDF routine

Full-body-kettlebell-workout

Watch the Full Body Kettlebell Workout

The full-body kettlebell workout circuit starts at 1:47. (Before that, I just give you an update on my travels! Lol)

** Disclaimer: By performing any fitness exercises without supervision, you are performing them at your own risk. See a fitness professional give you advice on your exercise form. Rameliving is not responsible for any injury or harm you sustain as a result of this video.

Hope you enjoy it!

xo, Pia

Resources

In case you are interested in coaches who teach workouts and movements with kettlebells, here are some amazing ones:

Primal Swoledier

Franchezca Martinez

Onnit

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