Kettlebell Full Body Workout for Beginners
A kettlebell full body workout for beginners that you can do with one kettlebell. 5 exercises, about 31 minutes, targeting chest, hamstrings, quads, shoulders, upper & mid back.
| Level | Beginner |
| Equipment | Kettlebell |
| Time | About 31 minutes |
| Muscles | Chest, Hamstrings, Quads, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Goblet Squat | 3 × 10 |
| 2. Alternating Floor Press | 3 × 10 |
| 3. Two-Arm Kettlebell Row | 3 × 10 |
| 4. Kettlebell One-Legged Deadlift | 3 × 10 / side |
| 5. Kettlebell Pirate Ships | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week (or 2–3 times for full-body sessions), with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Goblet Squat
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
2. Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. Two-Arm Kettlebell Row
Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.
4. Kettlebell One-Legged Deadlift
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
5. Kettlebell Pirate Ships
With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
Weekly plans that use this workout
More workouts like this
Gear for this workout
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.