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.

Exercices

Exercice 1

Kettlebell Swing

Glutes, Hamstrings, Core, Cardio

4×15 Séries × Rép.

60s Repos

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

Exercice 2

Goblet Squat

Quads, Glutes, Core

3×12 Séries × Rép.

60s Repos

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

Exercice 3

Dumbbell Row

Lats, Mid Back, Biceps

3×10 each side Séries × Rép.

60s Repos

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

Exercice 4

Thruster

Quads, Shoulders, Core

3×10 Séries × Rép.

90s Repos

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

Exercice 5

Farmer's Walk

Grip, Traps, Core

3×40 meters Séries × Rép.

60s Repos

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

Exercice 6

Suitcase Carry

Obliques, Core, Grip

3×20 meters each side Séries × Rép.

60s Repos

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

Comment réaliser cet entraînement

Échauffez-vous 5 à 10 minutes avec du cardio léger et quelques exercices de mobilité dynamique pour les muscles ciblés.
Effectuez les exercices dans l'ordre indiqué pour que les mouvements les plus exigeants bénéficient de votre meilleure énergie.
Respectez les temps de repos, maintenez une technique stricte et arrêtez chaque série 1 à 2 répétitions avant la rupture technique.
Terminez par un retour au calme : marche tranquille et étirements légers des muscles sollicités.

Questions fréquentes

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.

Suivez cet entraînement dans l'app FitPlanner. C'est gratuit.

Téléchargez FitPlanner pour enregistrer vos séries, sauvegarder vos routines favorites et suivre vos progrès de séance en séance.

Full Body Kettlebell Workout

Exercices

Kettlebell Swing

Goblet Squat

Dumbbell Row

Thruster

Farmer's Walk

Suitcase Carry

Comment réaliser cet entraînement

Questions fréquentes

What size kettlebell should I use?

Is a kettlebell workout enough on its own?

Can I do this workout at home?

Suivez cet entraînement dans l'app FitPlanner. C'est gratuit.

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