With one single kettlebell we can achieve a time efficient full-body workout, and in today’s blog we have a 15 Minute Full-Body Kettlebell Workout for you to work all of our muscles.
The workout is structured into three, five-minute round circuits, where we will complete each of the exercises for 40 seconds, followed by 20 seconds of rest between each exercise.
Before getting going with the workout, do make sure you are fully warmed up.
The first five-minute circuit will comprise:
Thruster (left)
Thruster (right)
Push press (left)
Push press (right)
Kettlebell plank drags
The second five-minute circuit comprises:
Staggered stance deadlift (left)
Staggered stance deadlift (right)
Kettlebell row to clean (left)
Kettlebell row to clean (right)
Kettlebell plank to opposite toe touches
For the third five-minute circuit, we will repeat the first five exercises:
Thruster (left)
Thruster (right)
Push press (left)
Push press (right)
Kettlebell plank drags
The structure and exercise selection for the workout is designed to work our full-body. Here are a few additional pointers and tips for each of the exercises contained in this workout.
Thruster: With this exercise we are looking to move through a connected fluid movement from the squat into kettlebell overhead press. By doing so we are able to transfer momentum, as the kettlebell moves from the lower squat position, up and overhead.
Each of us will have a different range of motion in the squat, if possible do aim to go below parallel, where your hip crease is below your knee at the bottom of the squat position.
Push press: With the push press we are looking to use our legs to generate the power to get the kettlebell up and overhead. This exercise can quickly fatigue our bodies, so do take it at a steady pace you feel able to maintain over the 40 seconds.
Kettlebell plank drags: Here we are looking to maintain a braced, tight core and straight neutral spine throughout, whilst in the plank position. This is a challenging exercise and position to be in, so do take it steady.
Staggered stance deadlift: When carrying out the deadlift ensure you are maintaining a neutral straight back throughout the exercise, and that the upper body movement is coming from a strong hip hinge.
Kettlebell opposite toe touches: Similar to squat depth, we all have a different range of motion when it comes to touching our toes in the plank position, if this is a stretch too far, you can simply touch your ankle or even your opposite knee as a modified alternative.
If you’ve enjoyed today’s blog do subscribe to the Kettlebell Kings channels and feel free to connect with the guest blog author MetCon Marcus on Instagram or at the Metabolic Conditioning YouTube channel .
Diversify your workout routine by integrating a variety of kettlebell types, enhancing both versatility and impact. Opt for Adjustable Kettlebells for adaptable resistance, Competition Kettlebells adhering to professional standards, or Powder Coat Kettlebells prized for their enduring strength and enhanced grip. Tailored to your fitness aspirations, each type presents distinct advantages, amplifying your exercise experience
