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.

Oefeningen

Oefening 1

Kettlebell Swing

Glutes, Hamstrings, Core, Cardio

4×15 Sets × Herh.

60s Rust

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

Oefening 2

Goblet Squat

Quads, Glutes, Core

3×12 Sets × Herh.

60s Rust

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

Oefening 3

Dumbbell Row

Lats, Mid Back, Biceps

3×10 each side Sets × Herh.

60s Rust

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

Oefening 4

Thruster

Quads, Shoulders, Core

3×10 Sets × Herh.

90s Rust

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

Oefening 5

Farmer's Walk

Grip, Traps, Core

3×40 meters Sets × Herh.

60s Rust

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

Oefening 6

Suitcase Carry

Obliques, Core, Grip

3×20 meters each side Sets × Herh.

60s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.

Full Body Kettlebell Workout

Oefeningen

Kettlebell Swing

Goblet Squat

Dumbbell Row

Thruster

Farmer's Walk

Suitcase Carry

Hoe doe je deze workout?

Veelgestelde vragen

What size kettlebell should I use?

Is a kettlebell workout enough on its own?

Can I do this workout at home?

Houd deze workout bij in de FitPlanner app. Gratis.

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