If you’re looking to do a home workout to tone your entire body while providing a variety of cardiovascular benefits, I’ve got a routine for you.
Created by Jordan Fernandez, strength and conditioning coach at Trainer Academy, it takes less than 30 minutes and you can do it at home using just one kettlebell.
The workout is divided into three parts: a warm-up, bodyweight and kettlebell circuit to target a wide range of muscles and eliminate mid-workout boredom.
Read on to see the full list of steps along with some helpful explainers.
How to do Jordan Fernandez’s full body kettlebell workout
- Jumping Jacks 3×30 seconds
- Arm circles 3×30 seconds
- High knees 3×30 seconds
Body weight connection
- Push 3×10-15
- Glute bridge 3×12
- Triceps 3×10
- Reverse jump 3×10 on each leg
- Kettlebell cup squat 3×12
- Kettlebell swing 3×15
- Kettlebell single arm row: 3×10 on each arm
- Kettlebell Russian twist 3×10 clicks each side
Body weight exercises
Sets. 3: Repetitions. 10-15:
- Start in a high plank position with your weight spread between your hands and toes and your hands directly under your shoulders.
- Keeping your core tight and your elbows tucked in, lower your chest to the floor.
- When your chest almost touches the floor, push through your arms to return to the starting position. If you need an easier option, try dropping your knees to the floor.
2. Glute bridge
Sets. 3: Repetitions. 12:00
- Lie on your back and bend your knees until you can place both feet flat on the floor, facing forward.
- Brace your core, then drive through your heels to lift your hips until your hips and torso form a straight line.
- Control your hips toward the ground.
3. Triceps drop
Sets. 3: Repetitions. 10:00
- Sit in front of a firm flat surface such as a box, bench, chair, or low table. With your arms straight, place your hands on the edge of the object and extend your legs in front of you.
- Bend your elbows to lower your hips to the floor.
- When your elbows are at roughly a right angle, drive through your arms to straighten your arms again.
4. Reverse flight
Sets. 3: Repetitions. 10 on each leg
- Stand up straight with your feet hip-width apart.
- Step back with your right foot and lower your right knee toward the ground until both knees are roughly at right angles.
- Drive through your left leg to return to the starting position. That’s one iteration. Switch the leg you’re stepping on each rep.
1. Kettlebell squats
Sets. 3: Repetitions. 12:00
- Stand upright with your feet slightly apart, hip-width apart, and toes pointed slightly outward. Hold a kettlebell close to your chest with both hands. You can grab either the handle or the underside of the weight.
- Keeping your chest vertical, push your hips back, then bend your knees to lower your hips to the ground.
- Lower as far as you can, keeping your feet flat on the floor and your chest up, then drive through your heels back to the starting position.
2. Kettlebell swing
Sets. 3: Repetitions. 15:00
- Stand with your feet slightly shoulder-width apart and hold one kettlebell with both hands.
- Keeping your spine neutral and your core tight, bend slightly at the knees and hinge at the hips to allow the kettlebell to roll back through your legs.
- As the kettlebell regains momentum, drive your hips through it and stand upright to bring it up to eye level, keeping your arms straight. Let it roll back between your legs and repeat.
3. Kettlebell single arm row
Sets. 3: Repetitions. 10 on each arm
- Start in a staggered position with your right foot forward. Alternatively, if you have a box or weight bench, you can place your left hand and knee on it to support yourself (as pictured above). Keeping your back straight and core tight, hang from your hips to lean forward.
- Pick up a kettle from the floor with your left hand. With your arm extended toward the ground, pull your shoulder blade back, then line your weight up toward the bottom of your ribs on the left side of your body.
- Control it back to the starting position. Do 10 repetitions, then repeat on the other side.
4. Kettlebell Russian twist
Sets. 3: Repetitions. 10 taps on each side
- Sit on the floor with your knees bent and facing the ceiling and feet flat on the ground. Hold a kettlebell with both hands in front of your chest.
- Keeping your core tight, twist to the left and touch the kettlebell to the floor to the left of your hips.
- Return to center, then turn around and touch the kettlebell to the floor to the right of your hips.
Benefits of Kettlebell Training
1. It is effective
This routine promises a total body workout that will strengthen your muscles and develop your core.
“Kettlebells allow for more dynamic movements compared to traditional weights, offering an additional challenge to your coordination, balance and functional strength,” says Fernandez.
“Kettlebell exercises also require strong core engagement for stability, which can improve posture and help with some forms of low back pain.”
According to Fernandez, kettlebell training is also effective for energy expenditure. “Combination exercises with kettlebells, which include most kettlebell exercises, burn more calories and allow for a more efficient workout compared to isolation movements.”
2. It’s cheap
Kettlebells have one big advantage over exercise equipment and monthly gym memberships. they are much cheaper.
“In terms of cost, buying one or two kettlebells (lighter and heavier) for your home can provide many workout options without the need for a full gym setup.”
If you’re looking for more kettlebell workout ideas, find out what happened when I replaced the sit-up with five kettlebell moves to strengthen my core more effectively.
3. It’s fun
One element of exercise that is criminally overlooked is how enjoyable it is.
After all, the key to consistent results is consistency, and you’re unlikely to rush back to the kettle if you had a bad time during your last session.
To keep things fresh and fun, Fernandez mixes bodyweight movements and kettlebell exercises into two four-movement circuits; after all, variety is the spice of life, right?
Or, in the words of Fernandes. “Combining barbell and kettlebell exercises provides a wide range of motion, reducing the monotony of workouts and engaging different muscle groups.”
If you want to start this workout but don’t have a kettlebell, find the right weight for you in our editor-approved guide to the best kettlebells.
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