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.

Exercises

Exercise 1

Kettlebell Swing

Glutes, Hamstrings, Core, Cardio

4×15 Sets × Reps

60s Rest

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

Exercise 2

Goblet Squat

Quads, Glutes, Core

3×12 Sets × Reps

60s Rest

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

Exercise 3

Dumbbell Row

Lats, Mid Back, Biceps

3×10 each side Sets × Reps

60s Rest

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

Exercise 4

Thruster

Quads, Shoulders, Core

3×10 Sets × Reps

90s Rest

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

Exercise 5

Farmer's Walk

Grip, Traps, Core

3×40 meters Sets × Reps

60s Rest

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

Exercise 6

Suitcase Carry

Obliques, Core, Grip

3×20 meters each side Sets × Reps

60s Rest

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

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

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.

Track this workout in the FitPlanner app. It's free.

Download FitPlanner to log sets, save favorite routines, and follow your progress from session to session.

Full Body Kettlebell Workout

Exercises

Kettlebell Swing

Goblet Squat

Dumbbell Row

Thruster

Farmer's Walk

Suitcase Carry

How to do this workout

Frequently asked questions

What size kettlebell should I use?

Is a kettlebell workout enough on its own?

Can I do this workout at home?

Track this workout in the FitPlanner app. It's free.

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