If you want a full-body workout at home with a host of cardio benefits, I have just the routine for you.
Compiled by Jordan Fernandez, Strength and Conditioning Coach at Coaching Academyit takes less than 30 minutes and you can do it at home using just one kettlebell.
The training is divided into three parts – a warm upbodyweight circuit and kettlebell circuit—to target a wide range of muscles and stave off mid-workout boredom.
Read on to see the full list of moves along with some helpful explanations.
How to do Jordan Fernandez’s full body kettlebell workout
- Jumping jacks 3×30 seconds
- Hand circles 3×30 seconds
- High knees 3×30 seconds
Body weight circle
- Push-ups 3×10-15
- Gluteal bridge 3×12
- Tricep dip 3×10
- Step back 3×10 on each leg
- Kettlebell goblet squat 3×12
- Swing with kettlebells 3×15
- One-arm kettlebell push-ups: 3×10 on each arm
- Kettlebell Russian twist 3×10 kicks on each side
sets: 3 Repetitions: 10-15 (view, expert).
- Start in a high plank position, with your weight distributed between your hands and toes, and your hands directly under your shoulders.
- Keeping your core tight and elbows tucked, lower your chest to the floor.
- When your chest almost touches the floor, push through your hands to return to the starting position. If you need an easier option, try lowering your knees to the floor.
2. Gluteal bridge
sets: 3 Repetitions: 12
- Lie on your back and bend your knees until you can place both feet flat on the floor, facing forward.
- Brace your core, then drive through your heels to lift your hips until your thighs and torso form a straight line.
- Control your hips back to the ground.
3. Tricep dip
sets: 3 Repetitions: 10
- Sit in front of a firm, flat surface such as a box, weight bench, chair, or low table. With your arms straight, place your hands on the edge of the object and extend your legs in front of you.
- Bend your elbows to lower your hips toward the floor.
- When your elbows are roughly at a right angle, walk through your arms to straighten your arms again.
4. Reverse lunge
sets: 3 Repetitions: 10 on each leg
- Stand straight with your feet hip-width apart.
- Step back with your right foot and lower your right knee toward the ground until both knees form a right angle.
- Drive through the left foot to return to the starting position. That’s one repetition. At each repetition, alternate the leg with which you step backwards.
Exercises with kettlebells
1. Kettlebell goblet squat
sets: 3 Repetitions: 12
- Stand tall with your feet slightly hip-width apart and your toes pointing slightly outwards. Hold the kettlebell with both hands close to your chest. You can grip either side of the handle or the underside of the barbell.
- Keeping your chest straight, push your hips back, then bend your knees to lower your hips toward the ground.
- Lower yourself as far as you can with your feet flat on the floor and your chest lifted, then drive through your heels to return to the starting position.
2. Swing with kettlebells
sets: 3 Repetitions: 15
- Stand with your feet slightly shoulder-width apart and hold one kettlebell by the handle with both hands.
- Keeping your spine neutral and core tight, bend slightly at the knees and hips to allow the kettlebell to return through your legs.
- As the kettlebell swing swings forward again, pull your hips with it and straighten up to bring it up to eye level, keeping your arms straight. Allow him to return between your legs and repeat.
3. One-handed rowing with kettlebells
sets: 3 Repetitions: 10 on each hand
- Start in a tight stance with your right foot forward. Alternatively, if you have a box or weight bench, you can place your left hand and knee on it for support (as in the image above). Keeping your back straight and your core tight, bend at your hips to lean forward.
- Lift the kettlebell off the floor with your left hand. With your arm extended toward the floor, retract your shoulder blade, then lift the weight toward the base of your ribs on the left side of your body.
- Control it back to the starting position. Do 10 repetitions, then repeat on the other side.
4. Kettlebell Russian twist
sets: 3 Repetitions: 10 touches on each side
- Sit on the floor with your knees bent and facing the ceiling, and your feet flat on the ground. Hold one kettlebell by the handle in both hands in front of your chest.
- Keeping your core tight, twist to the left and slam the kettlebell into the floor on the left side of your hips.
- Return to center, then twist and tap the kettlebell to the floor to the right of your hips.
Benefits of exercising with kettlebells
1. It’s effective
This routine promises a full body workout that will strengthen your muscles and develop your core.
“Kettlebells allow for more dynamic movements compared to traditional weights, offering an additional challenge to your coordination, balance and functional strength,” says Fernandez.
“Kettlebell exercises also require strong core engagement for stability, which can improve posture and help with some forms of lower back pain.”
According to Fernandez, kettlebell training is also effective for energy expenditure: “Complex exercises kettlebells—which include most kettlebell exercises—burn more calories and provide a more efficient workout compared to isolation movements.”
2. It’s cheap
Kettlebells have one big advantage over exercise machines and monthly gym memberships: they’re much cheaper.
“In terms of cost, buying a kettlebell or two (lighter and heavier) for your home can provide plenty of exercise options without the need for full gym equipment.”
If you’re looking for more kettlebell workout ideas, find out what happened when I swapped sit-ups for five kettlebells to strengthen my core more effectively.
3. It’s fun
One element of exercise that is criminally overlooked is how enjoyable it is.
After all, the key to getting lasting results is consistency, and you’re unlikely to rush back to the kettlebell if you had a bad time during your last workout.
To keep things fresh and fun, Fernandez mixes bodyweight moves and kettlebell exercises into two four-stroke circuits—after all, variety is the spice of life, right?
Or, in Fernandez’s words: “The combination of bodyweight and kettlebell exercises provides a wide range of motion, reducing the monotony of exercise and engaging different muscle groups.”
If you want to try this workout but don’t have a kettlebell, find the right weight for you in our editor-approved guide the best kettlebell