The beauty of kettlebell workouts is their simplicity. With just one piece of equipment, you can work out your entire body and train in functional, everyday positions. Plus, even a short workout will leave your muscles feeling fired up! That’s why we’ve made a full body kettlebell mini workout that targets every part of your body. The exercises include:
- Goblet Squat
- Swing
- Deadlift to Swing
- Side Bend
In the rest of the article, we’ll explain each exercise so you can do them safely and to their maximum potential. So, clear some space, grab a kettlebell of a comfortable weight, and let’s get started!
Full Body Kettlebell Mini Workout
Goblet Squat
Stand up straight with your feet shoulder width apart, holding your kettlebell in both hands with the weighted part facing up. Keep the kettlebell close to your chest for the entire exercise. Inhale, then exhale as you bend your knees into a squat, hinging forward at the hips. Hold for one count, then press back up into the starting position. That’s one rep.
Do 15 to 30 reps.
Swing
Stand up straight, feet shoulder width apart and the kettlebell held in an overhand grip in both hands. Keep your arms straight for the whole exercise. Bend your knees into a squat and allow your hips to hinge back as you swing the kettlebell between your legs. Then, straighten your legs as you swing the kettlebell up to the chest height. This finishes one rep.
Do 15 to 30 reps.
Deadlift to Swing
Stand up straight with your feet hip width apart and the kettlebell in an overhand grip in both hands. Your arms will stay straight for the entire exercise. Bend your knees very slightly and hinge forward at the waist until your back is parallel to the floor. Keep the kettlebell close to your legs.
Hold for a count, then engage your abs and stand up straight, swinging the kettlebell up to chest height. Return your arms to the starting position to complete one rep, then do a total of 15 to 30.
Side Bend
Stand up straight with your feet hip width apart and the kettlebell held in your right hand. Inhale, then exhale, engage your abs, and lean to the right. Hold the kettlebell close to your body. Hold for a count, then engage your abs even more deeply and return to the starting position. This completes one rep. Do 15 to 30 reps, then repeat on the left side.
If you’d like a longer workout, you can repeat the entire sequence two to four times. Otherwise, it’s perfect for a day when you’re short on time but still want to work all of your muscle groups!
