Kettlebells are one of the most versatile fitness training tools around. With the best full body kettlebell workout program, you can perform dynamic motions that can strengthen all the muscles in your body, boost your cardiovascular fitness, enhance your coordination and much more. In this article, we’ll take a look at five full body kettlebell exercises that you can try at your convenience.
Exercise 1: Kettlebell Clean and Press
This routine combines two core kettlebell exercises: the kettlebell clean and the overhead kettlebell press. By performing these movements in a single fluid motion you target many muscles in your upper and lower body while also working the cardiovascular system.
To perform the kettlebell clean and press, follow the instructions below:
Stand with your feet a shoulder width apart and place a kettlebell on the floor between your legs.
Bend your knees and lower your body down toward the floor, stopping when your butt is in line with your knees and making sure that you keep your back straight.
Straighten your left arm, bend your hips and grasp the kettlebell handle with your left hand using an overhand grip.
Straighten your hips and knees and raise your body into an upright position. As you do this, bend your left arm and curl the kettlebell toward your chest.
Bend your knees slightly, then straighten your legs and left arm while rotating your hand to press the kettlebell above your head.
Bend your left arm and lower the kettlebell down toward your chest.
Bend your hips and knees and lower your body down toward the floor, stopping when your butt is in line with your knees. As you do this, straighten your left arm and lower the kettlebell onto the floor.
Straighten your right arm, bend your hips and grasp the kettlebell handle with your right hand using an overhand grip.
Straighten your hips and knees and raise your body into an upright position. As you do this, bend your right arm and curl the kettlebell toward your chest.
Bend your knees slightly, then straighten your legs and right arm while rotating your hand to press the kettlebell above your head.
Bend your right arm and lower the kettlebell down toward your chest.
Bend your hips and knees and lower your body down toward the floor, stopping when your butt is in line with your knees. As you do this, straighten your right arm and lower the kettlebell onto the floor.
Repeat steps 3 through 12 for your chosen number of reps.
Exercise 2: Kettlebell Lunge and Press
This kettlebell full body exercise also combines two core popular kettlebell movements. This time it’s the kettlebell lunge and the overhead kettlebell press. The lunge part of the movement engages multiple muscles in your lower body while the press part of the movement works many of your upper body muscles.
To perform the kettlebell lunge and press, follow the instructions below:
Grab a kettlebell with your left hand, stand up straight with your legs close together, then bend your left arm and curl the kettlebell toward your chest.
Step forward with your right foot, then bend your knees and lower your body down toward the floor until both your knees are bent at a 90 degree angle, making sure that you keep your back straight and your core muscles tight.
Straighten your knees, raise your body back up and step back to the starting position. As you step back, straighten your left arm and press the kettlebell above your head.
Repeat steps 2 to 3 for your chosen number of reps.
Transfer the kettlebell to your right hand, stand up straight with your legs close together, then bend your right arm and curl the kettlebell toward your chest.
Step forward with your left foot, then bend your knees and lower your body down toward the floor until both your knees are bent at a 90 degree angle, making sure that you keep your back straight and your core muscles tight.
Straighten your knees, raise your body back up and step back to the starting position. As you step back, straighten your right arm and press the kettlebell above your head.
Repeat steps 6 through 7 for your chosen number of reps.
Exercise 3: Kettlebell Renegade Row
The kettlebell renegade row is a dynamic kettlebell exercise which mainly targets your upper body and core. But unlike most of the other full body kettlebell exercises on this list, it also works some of your leg muscles.
To perform the kettlebell renegade row, follow the instructions below:
Place two kettlebells on the floor about a shoulder width apart, then grab the kettlebell handles and straighten your legs out behind you, making sure that you keep your core muscles tight.
Lift the left kettlebell off the floor and up toward your waist by bending your left arm and pulling back your left shoulder.
Lower the left kettlebell back down onto the floor by straightening your left arm and lowering your left shoulder.
Lift the right kettlebell off the floor and up toward your waist by bending your right arm and pulling back your right shoulder.
Lower the right kettlebell back down onto the floor by straightening your right arm and lowering your right shoulder.
Repeat steps 2 through 5 for your chosen number of reps.
Exercise 4: Kettlebell Turkish Get Up
The Turkish get up is a complex but effective full body kettlebell workout program that starts with you lying on the floor and ends with you standing upright. To perform the Turkish get up, follow the instructions below:
Place a kettlebell on the ground, then lie on the floor on your side with the kettlebell to the left of your chest and your knees bent.
Grab the kettlebell handle with your left hand, making sure that your left palm is facing upward and your left arm is bent.
Place your right hand on top of the kettlebell handle, making sure that your right palm is facing downward and your right arm is bent.
Roll over to lie on your back and rotate the kettlebell onto your chest.
Bend your left leg and straighten your right leg.
Straighten your arms and press the kettlebell above your chest.
Support the kettlebell fully with your left arm, then let go of the kettlebell with your right hand and lower your right arm onto the floor, making sure that your right arm is straight and at a 45 degree angle to your right leg.
Dig your left foot into the floor and sit up along the line of your right arm. At the same time, bend your right arm and use your forearm to support yourself.
Straighten your right arm, keep your right hand on the floor and push your body up into an upright seated position
Straighten your left leg slightly, then raise and rotate your body away from your left leg with both your arms in a straight line.
Sweep your right leg back and through into a kneeling position next to your left leg.
Lift your right hand off the floor and lean back onto your right knee so that your upper body is in an upright position.
Rotate your right knee to the left slightly, then slowly straighten your legs and stand up.
Lower your left arm down, bend your knees slightly, then swing the kettlebell between your legs and place it on the floor.
Lie on the floor on your side with the kettlebell to the right of your chest and your knees bent.
Grab the kettlebell handle with your right hand, making sure that your right palm is facing upward and your right arm is bent.
Place your left hand on top of the kettlebell handle, making sure that your left palm is facing downward and your left arm is bent.
Roll over to lie on your back and rotate the kettlebell onto your chest.
Bend your right leg and straighten your left leg.
Straighten your arms and press the kettlebell above your chest.
Support the kettlebell fully with your right arm, then let go of the kettlebell with your left hand and lower your left arm onto the floor, making sure that your left arm is straight and at a 45 degree angle to your left leg.
Dig your right foot into the floor and sit up along the line of your left arm. At the same time, bend your left arm and use your forearm to support yourself.
Straighten your left arm, keep your left hand on the floor and push your body up into an upright seated position.
Straighten your right leg slightly, then raise and rotate your body away from your right leg with both your arms in a straight line.
Sweep your left leg back and through into a kneeling position next to your right leg.
Lift your left hand off the floor and lean back onto your left knee so that your upper body is in an upright position.
Rotate your left knee to the right slightly, then slowly straighten your legs and stand up.
Lower your right arm down, bend your knees slightly, then swing the kettlebell between your legs and place it on the floor.
Repeat steps 2 through 28 for your chosen number of reps.
Exercise 5: Kettlebell Windmill
The kettlebell windmill is one of the best kettlebell compound exercises if you want to work on multiple muscles in your upper and lower body. To perform the kettlebell windmill, follow the instructions below:
Stand with your feet a shoulder width apart and place a kettlebell on the floor between your legs.
Bend your knees and lower your body down toward the floor, stopping when your butt is in line with your knees and making sure that you keep your back straight.
Straighten your left arm, bend your hips and grasp the kettlebell handle with your left hand using an overhand grip.
Straighten your hips and knees and raise your body into an upright position. As you do this, bend your left arm and curl the kettlebell toward your chest.
Straighten your left arm and press the kettlebell above your head.
Turn your feet so that your toes are pointed at a 45 degree angle to the right.
Bend your hips to the right, straighten your right arm and then slowly lower your right hand down your right leg, stopping when you touch your toes. As you do this, make sure your back, legs and arms remain straight and keep your core muscles tight.
Straighten your hips and raise your body back up to an upright position while keeping your left arm straight and the kettlebell pressed above your head.
Repeat steps 7 to 8 for your chosen number of reps.
Bend your left arm and lower the kettlebell down toward your chest.
Bend your hips and knees and lower your body down toward the floor, stopping when your butt is in line with your knees. As you do this, straighten your left arm and lower the kettlebell onto the floor.
Bend your knees and lower your body down toward the floor, stopping when your butt is in line with your knees and making sure that you keep your back straight.
Straighten your right arm, bend your hips and grasp the kettlebell handle with your right hand using an overhand grip.
Straighten your hips and knees and raise your body into an upright position. As you do this, bend your right arm and curl the kettlebell toward your chest.
Straighten your right arm and press the kettlebell above your head.
Turn your feet so that your toes are pointed at a 45 degree angle to the left.
Bend your hips to the left, straighten your left arm and then slowly lower your left hand down your left leg, stopping when you touch your toes. As you do this, make sure your back, legs and arms remain straight and keep your core muscles tight.
Straighten your hips and raise your body back up to an upright position while keeping your right arm straight and the kettlebell pressed above your head.
Repeat steps 17 through 18 for your chosen number of reps.
Special Notes
When choosing the weight of your kettlebells for these exercises, use the criteria outlined below:
When focusing on muscle size and strength, use kettlebells that you can complete 8 to 12 reps of the exercise with.
When focusing on cardiovascular fitness and coordination, use kettlebells that you can complete 25 to 30 reps of the exercise with.
When doing a combination of the above, use kettlebells that you can complete 15 to 20 reps of the exercise with.
Frequently Asked Questions
Can you get fit with just kettlebells?
Yes, you can achieve a high level of fitness with just kettlebells. By incorporating a variety of full body kettlebell exercises, you can target different muscle groups and enjoy a well-rounded workout routine.
Is a 30-minute kettlebell workout effective?
A 30-minute workout with full body kettlebell exercises can be highly effective for improving strength, endurance, and overall fitness, especially when performed with proper technique and intensity.
How many calories does 20 minutes of kettlebells burn?
The number of calories burned during 20 minutes of full body kettlebell exercises can vary based on factors like your weight, intensity, and the specific exercises performed, but it can typically range from 150 to 300 calories.
Do kettlebells burn belly fat?
Kettlebell workouts can contribute to overall body fat loss, including belly fat, when combined with a balanced diet and consistent exercise routine. However, spot reduction of fat in specific areas is not guaranteed, and overall body fat reduction is key to seeing results in the abdominal area.
Summary
Whether you want to burn fat, enhance your strength levels or increase your muscle size, these full body kettlebell exercises will allow you to achieve your goals. Just make sure you choose a weight you can handle and then gradually increase it over time for the best results.