Workout of the week: 15-min full-body kettlebell workout

19th February 2024

ALL LEVELS / full-body Kettlebell workout / 15 minutes

Equipment: Kettlebells

Small but mighty, kettlebells are truly remarkable fitness equipment. Originating in 18th-century Russia, their timeless design ensures they never go out of style, standing the test of time as versatile and effective weights. So, whether your goal is building muscle or torching calories, the combination of power and simplicity makes kettlebells the ideal choice for any fitness objective you have in mind.

This full-body kettlebell workout is the perfect example of the incredible potential of this powerful fitness tool. It has 4 exercises, each lasting 40 seconds with a 20-second break in between. After each of the 3 rounds, you get an additional 30-second break. In total, this workout takes just 15 minutes to complete.

Kettlebell swings
Kettlebell deadlift
Kettlebell squat
Kettlebell ab twist

Grab the kettlebell, and let’s do this!

WORKOUT SETUP

4 exercises
40 sec on, 20 sec off
3 rounds
30 sec rest time between rounds
15 minutes total
Equipment: Kettlebells

WORKOUT EXERCISE LIST

3 rounds

1 – KETTLEBELL SWINGS

40 sec on, 20 sec off

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

2 – KETTLEBELL DEADLIFT

40 sec on, 20 sec off

Grab a kettlebell and place it between your feet that should be shoulder-width apart.
Slightly bend your knees, bend your upper body forward and grab the handle.
Now tension your core and while keeping your back straight lift the kettlebell up to hip level.
At the top, you should be standing proud while keeping your shoulders, core and glutes under tension.
Now slowly return back down while keeping the tension in your body.
Repeat for the desired rep range.

3 – KETTLEBELL SQUAT

40 sec on, 20 sec off

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, do a squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

4 – KETTLEBELL AB TWIST

40 sec on, 20 sec off

Find a soft ground, preferably a mat and grab a kettlebell or dumbbell with an adequate weight.
Place your glutes on the floor and lift your feet in the air.
Now grab the kettlebell as indicated in the video below.
Slowly start twisting the kettlebell until you can feel a slight stretch on the opposite core side.
Hold for a brief second and turn to the other side.
Repeat.