Kettlebell Workout — Free Full Body Routine (40 Min)

This full body kettlebell workout blends power, strength, carries, and conditioning into one practical session. It is excellent for home gyms, garage gyms, and anyone who wants real results with minimal equipment. If you only have one or two kettlebells, this plan gives you a complete workout.

Übungen

Übung 1

Kettlebell Swing

Glutes, Hamstrings, Core, Cardio

4×15 Sätze × Wdh.

60s Pause

Hip hinge, not a squat. Explosive hip thrust powers the swing. Arms stay relaxed.

Übung 2

Goblet Squat

Quads, Glutes, Core

3×12 Sätze × Wdh.

60s Pause

Hold kettlebell at chest. Elbows tucked in. Drive knees out.

Übung 3

Dumbbell Row

Lats, Mid Back, Biceps

3×10 each side Sätze × Wdh.

60s Pause

Back flat. Pull with back muscles. Elbow close to body.

Übung 4

Thruster

Quads, Shoulders, Core

3×10 Sätze × Wdh.

90s Pause

Use squat momentum to drive weight overhead. Seamless, fluid movement.

Übung 5

Farmer's Walk

Grip, Traps, Core

3×40 meters Sätze × Wdh.

60s Pause

Chest up, shoulders back. Short, quick steps. Mental and physical toughness.

Übung 6

Suitcase Carry

Obliques, Core, Grip

3×20 meters each side Sätze × Wdh.

60s Pause

Don't let the weight pull you sideways. Shoulders level, core braced.

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

What size kettlebell should I use?

Women typically start with 8–12 kg, men with 16–20 kg for swings. Use lighter bells (4–8 kg) for overhead movements until your technique is solid.

Is a kettlebell workout enough on its own?

Yes! A well-designed kettlebell program develops strength, power, and cardiovascular fitness simultaneously. Many people train exclusively with kettlebells with great results.

Can I do this workout at home?

Absolutely. All you need is one or two kettlebells and enough space to swing without hitting anything. No machines or gym required.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.

Full Body Kettlebell Workout

Übungen

Kettlebell Swing

Goblet Squat

Dumbbell Row

Thruster

Farmer's Walk

Suitcase Carry

So machst du dieses Workout

Häufig gestellte Fragen

What size kettlebell should I use?

Is a kettlebell workout enough on its own?

Can I do this workout at home?

Tracke dieses Workout in der FitPlanner App. Kostenlos.

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