fast effective full body kettlebell workout

You are going to love this fast, effective full body kettlebell workout!

I created this full body kettlebell workout a few weeks ago and I love it, not only because it’s super fast (20-25 minutes, not including the warmup) but crazy effective and will really get your heart rate up.  My legs were so sore the first time I did this workout, so prepare yourself!  It really gets the glutes and hamstrings- there is a lot of squatting in this workout.

Choice of weights:

I’m going to list my weights for each exercise below, and I chose weights that allowed me to safely do 8-10 reps without a deviation from proper form.  I could have gone heavier for most of the exercises but in doing so I would have had to decrease my rep range from 6-8 reps.  That’s totally fine, and if muscle hypertrophy (growth) is what you are after then that’s a valid choice.  I did 8-10 reps so that I could demo the full length workout.  In my normal workouts I do tend to go heavier (as long as my back isn’t hurting) and do closer to 6 reps instead.

The exercises and weights:

The exercises, in this order, are:

  • Alternating single-arm kettlebell swings, 20 reps (total). I used a 25 lb kettlebell but a 30lb was doable.
  • Single leg deadlifts.  8 reps each leg.  I used a 35lb KB
  • Single arm high pulls.  25lbs, 10 reps each arm.   30lbs was doable for 8 reps.
  • KB two-arm clean into goblet squat.  I used 30lbs.  10 reps
  • Single arm KB row.  30lbs for 8-10 reps (or 35 at 6-8 reps)
  • KB Jump squat.  This is a killer!  I used 30lbs.  15 reps.
  • Pushups with alternating shoulder taps.  10 reps total.

Repeat for 3-4 rounds, depending on time and energy.  3 rounds on your first try will be sufficient, provided you use a challenging weight. But remember: your weights should not be so heavy that your form suffers!

full body kettlebell workout

The Workout!



There’s a one minute preview, then an explanation before I demo the entire workout.   You can jump straight to the workout by going to the 4:45 mark in the video.  If you have any questions, please leave them in the comments below or contact me via my “contact me” page!