This post may contain affiliate links. Please read our disclosure policy.
Only have one kettlebell on hand? No problem! Here’s a fun kettlebell workout you can do with a single kettlebell! It includes five simple kettlebells movements that will build strength and endurance.
I was gifted a set of kettlebells for my wedding, and quite frankly it’s the best gift we received. Kettlebells are incredible for building strength, power, and endurance, and you can use them for all types of workouts!
The good news is, you don’t need a bunch of different kettlebells to get a good workout in. In fact, all you really need is one.
If you’re new to kettlebells, a kettlebell is a big olโ piece of cast iron formed into a ball with a handle on it. Kettlebells are great to have because they are beginner-friendly and cost-effective. You can use them for lower and upper body workouts, and even high intensity workouts. They became much more popular in the early 2000s thanks to CrossFit.
Jump to:
What Size Kettlebell Should I Use?
Kettlebells come in all shapes and sizes. If you are only going to get one, I recommend going with one that you can use for lower body and power movements. When your kettlebell is slightly heavier, you actually use power through your hips to swing the bell as opposed to “muscling” it up.
If you’re a beginner, I recommend going with aย 15โ20 lb. kettlebell, and adding aย 30โ40 lb. kettlebellย once you become familiar with movements and want to incorporate more challenging lower body exercises.
One Kettlebell Workout
Instructions: For this kettlebell workout, you’ll be using one kettlebell for all exercises throughout the entire workout. Pick a weight that you can move with steady speed – yet will still challenge your strength. Please watch the videos to make sure you are performing the exercises correctly, and pay special attention to your form. If you feel like you are losing form on a movement, drop to a lower weight kettlebell.
Warm up: Perform at least 10 minutes of Dynamic Range of Motion movement. Then, perform 3 rounds of 5 reps of each exercise listed below with no weight at a steady pace.
One Kettlebell Workout:
Perform 4 sets of the following workout:
20 Double Handed Swings
15 Goblet Squats
10 Reverse Lunges, each leg
15 Deadlift Rows
20 High Pulls
Rest 30 seconds after each round
Cool down: Walk, stretch, and polish your kettlebell.
Beginner? Start here!
Instructions: If youโre new to working out, perform 1-2 rounds total with 1 minute rest in between. Only push yourself as hard as good form allows.
If you’re uncomfortable with an exercise listed in the workout, perform it without the weight until you master the movement.
Michael Kjaer says
Seems like a good full body workout, but what about the biceps and triceps? I don’t feel that much ๐
Noelle says
If you want to work minor muscles groups more specifically, you could add bicep curls or triceps dips into your workout routine.
Christian Graham says
Solid workout – I’m a huge fan of kettlebells and incorporating kettlebell circuits into routines. Keep up the nice work!
Best,
Christian
Jill says
I am new to kettle bells, and LOVED this workout. I added some push ups at the very end when I was finished all my rounds. Thanks so much for the great workouts ๐
Patti says
How many times a week should you do these exercises?
Noelle says
Totally depends on your experience level, goals, and needs. ๐
Stephanie says
I did this the other day and it totally kicked my rear! I’m keeping this as part of my full body routine 3 days a week! Thanks for sharing!
Noelle says
Awesome! You are so welcome!
Dustin Trent says
Was smoked I’m new to Kettlebells but not lifting and my 35lb bell might as well have been 1 million when i got done. The repeated pounding of hams and glutes helped with a small breakthrough in form would love to see more thank you!
Noelle Tarr, NTP, CPT says
Great to hear!