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 ol’ 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.
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 a 15–20 lb. kettlebell, and adding a 30–40 lb. kettlebell 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 you’re 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.