Nothin’ But a Kettlebell Workout

Only have a single kettlebell on hand? Here’s a kettlebell conditioning workout that only requires one kettlebell!

It’s no secret: I’m a fan of kettlebell workouts—especially ones that require a single kettlebell, and elicit a rather taxing response in a short amount of time.

Because this workout requires a single kettlebell, you can easily get this done at home or from the gym if you’re looking for a fast way to get your heart rate up.

What Weight Should I Use?

Kettlebells come in all shapes and sizes. To complete this conditioning workout, select a kettlebell that is a moderate weight for you. In other words, the weight should be something you can move quickly. You want to move fast while also pushing yourself. Pick a kettlebell that you can swing for 20-25 reps without dropping.

Workout Tips:

• When completing this workout, go hard, but pace yourself so that you can maintain your speed throughout each round.
• Only move as fast as good form allows. Steady movement is the goal.
• Take the full minute rest so you can push it hard in each round.
• While toe taps are typically performed on a step, you can perform them right on the kettlebell handle.

Nothin’ But a Kettlebell Workout

Instructions: Perform the workout as fast as good form allows. Rest 1 minute between each round.

Warm up: Perform 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Kettlebell Workout:

4 rounds:

5 Goblet Cleans
10 Bodyweight Squats
15 Kettlebell Swings
20 Toe Taps
15 Kettlebell Swings
10 Bodyweight Squats
5 Goblet Cleans

Rest 1 minute after each round

Cool down: Stretch and foam roll.

Modifications

Instructions: Perform 2-3 rounds of the workout.

Love workouts like this one? Check out my comprehensive Strong From Home program, which is packed with 125+ do-anywhere style workouts.

Other Kettlebell Workouts You’ll Love

• One Kettlebell Workout
• 15-Minute Kettlebell Workout
• Stay on Track Workout
• The Kettlebell Swing Workout