If You're Looking to Work All of the Muscles, Try This Kick Ass 15-Minute Full-Body Kettlebell Routine

Ashley Oerman
Photo credit: SWEAT/KatieBuckleitner
Photo credit: SWEAT/KatieBuckleitner

From Cosmopolitan

The first week of quarantine, I spent $50 on a 30-pound kettlebell. I thought it would hold me over until gyms opened again. But four months later, that lorge kettlebell has become my go-to for full-body workouts (incorporating a lot of the moves below) in my kitchen.

But you don't have to take my word for how magical kettlebells are. Kelsey Wells, certified trainer and creator of the SWEAT app's PWR At Home program backs me up.

"There are many different ways to hold a kettlebell, allowing you to target a variety of muscles in different ways using the one piece of equipment," says Wells. "Kettlebells are also an effective way to help engage the entire body as there are a large number of kettlebell exercises that target multiple major muscle groups."

Raising a 30-pound kettlebell above my head is not a thing I can physically do, and it's important to take that into account when purchasing le bells. Wells says the best way to select a weight is to find one that's heavy enough that you feel challenged but comfortable enough that you can crank out 10 reps without losing your form. You can always work your way up to a heavier weight, but going too heavy at first can cause injury.

Got all that? Good. Let's do this!

The workout

This routine consists of a three-exercise circuit and one superset. For the circuit, perform the moves back to back for the reps noted. After you've complete all three exercises, rest for 30 seconds before repeating the circuit again. Complete three laps before moving to the superset. Complete the superset exercises back to back resting for 30 seconds after you complete each lap. Do three laps.

Single Arm Squat and Press


Step 1: Holding a kettlebell in your right hand and placing your left hand on your hip, plant both feet on the floor hip-width apart. This is your starting position.

Step 2: Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

Step 3: Push through your heels and extend your legs to return to reach a standing position. At the same time, press the kettlebell above your head so that your arm is parallel to your ear.

Step 4: Lower the kettlebell and return to the starting position. Do 10 reps before performing the exercise with the opposite arm.

Goblet Squat


Step 1: Holding a kettlebell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.

Step 2: Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your thighs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.

Step 3: Push through your heels and extend your knees to return to the starting position. Do 15 reps.

Straight-Leg Deadlift


Step 1: Holding a kettlebell with both hands in an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor slightly further than shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2: Bending from the hips only, allow the kettlebell to run along the length of your thighs and halfway down your shins, ensuring that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).

Step 3: As you reach halfway down your shins, push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the kettlebell remains in contact with your legs. Do 15 reps.

Oblique Crunch


Step 1: Holding a kettlebell in your left hand, plant both feet on the floor shoulder-width apart. Place your right hand behind your ear. This is your starting position.

Step 2: Inhale. Stretching your right obliques, lower the kettlebell down your left leg and draw your ribs towards your left hip.

Step 3: Exhale. Contract your right obliques to straighten your torso to return to the starting position. Do 10 reps before performing the move on the opposite side.

Straight-Leg Raise


Step 1: Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.

Step 2: While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips.

Step 3: Slowly lower your legs to return to the starting position, but without lowering your feet to the floor. Do 15 reps.

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