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Full Body Kettlebell Workout
Intermédio

Full Body Kettlebell Workout

Usado diariamente por milhares de atletas na app FitPlanner

40 min
Kettlebell (1–2), optional Dumbbells
Full Body, Glutes, Back, Core, Shoulders, Grip

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.

Exercícios

Exercício 1

Kettlebell Swing

Glutes, Hamstrings, Core, Cardio
4×15 Séries × Rep.
60s Descanso
Hip hinge, not a squat. Explosive hip thrust powers the swing. Arms stay relaxed.
Exercício 2

Goblet Squat

Quads, Glutes, Core
3×12 Séries × Rep.
60s Descanso
Hold kettlebell at chest. Elbows tucked in. Drive knees out.
Exercício 3

Dumbbell Row

Lats, Mid Back, Biceps
3×10 each side Séries × Rep.
60s Descanso
Back flat. Pull with back muscles. Elbow close to body.
Exercício 4

Thruster

Quads, Shoulders, Core
3×10 Séries × Rep.
90s Descanso
Use squat momentum to drive weight overhead. Seamless, fluid movement.
Exercício 5

Farmer's Walk

Grip, Traps, Core
3×40 meters Séries × Rep.
60s Descanso
Chest up, shoulders back. Short, quick steps. Mental and physical toughness.
Exercício 6

Suitcase Carry

Obliques, Core, Grip
3×20 meters each side Séries × Rep.
60s Descanso
Don't let the weight pull you sideways. Shoulders level, core braced.

Como realizar este treino

  1. Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
  2. Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
  3. Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
  4. Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.

Plano de treino grátis + app de acompanhamento grátis

Registe este treino na app FitPlanner. É gratuito.

Descarregue o FitPlanner para registar séries, guardar as suas rotinas favoritas e seguir o seu progresso de sessão em sessão.

Download FitPlanner on the App Store Get FitPlanner on Google Play

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