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The Kettlebell Workout Routine for a Strong Physique

Lose weight and put on lean muscle using this kettlebell workout routine.

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  • 30 min

  • 30

  • Yes

Muscular man working out with a kettlebell
mrbigphoto
Muscular man working out with a kettlebell
mrbigphoto

In the corners of most gyms across the world sit an array of kettlebells – cast iron balls with a single handle welded atop. Sure they look weird, and usually are used by CrossFitters, group classes, and that one guy who loves preaching about functional fitness. But when you use this kettlebell workout routine you’ll quickly find it’s more useful than the usual free weights you’re used to.

Turns out, that training with kettlebells can help you pack on more muscle, generate power, develop strength, and torch more calories. And since you sometimes work one side at a time, you’ll also improve your balance and stability for better movement and fewer injuries.

The ball-and-handle shape of the kettlebell allows for a greater variety of movements. For example, you can perform all of the standard pushing and pulling moves you already do with dumbbells, but they’ll be harder since the largest part of the bell sits below your wrist compared to a dumbbell where the weight is aligned with your wrist. As a result, it’ll feel heavier.

You’re also able to perform more explosive exercises like snatches, cleans, and swings with them. This will help you become more powerful and allows you to master Olympic lifting moves that you may not be ready to do with a barbell yet. You can do these exercises with dumbbells, sure, but the design of the kettlebell allows the bell portion to swing around your wrist so the movements feel more fluid. With a dumbbell, your wrist is locked into place the entire time.

Kettlebells in front of bodybuilder creating a cloud of chaulk by clapping his hands

5 Full-Body Kettlebell Moves

Work your entire body using just one kettlebell.

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Routine

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No. 1: Strength

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 30

Kettlebell Goblet Squat

Equipment
Kettlebells
Sets
10
Reps
5
Rest
30 sec
Exercise 2 of 30

Kettlebell Renegade Row

Equipment
Sets
5
Reps
6
Rest
30 sec
Exercise 3 of 30

Kettlebell One-Leg Romanian Deadlift

Equipment
Sets
5
Reps
6
Rest
30 sec
Exercise 4 of 30

Walking Kettlebell Lunge

Equipment
Sets
5
Reps
6
Rest
30 sec
Exercise 5 of 30

Kettlebell Farmer’s Hold

Equipment
Sets
3
Reps
30 sec
Rest
30 sec
Exercise 6 of 30

Kettlebell Single-Arm Waiter’s Walk

Equipment
Sets
3
Reps
20 sec
Rest
30 sec

No. 2: Fat-Loss Density Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 30

Kettlebell Goblet Reverse Lunge

Equipment
Sets
1
Reps
10
Rest
--
*Perform on each side.
Exercise 8 of 30

Kettlebell Chest-Supported Row

Equipment
Sets
1
Reps
10
Rest
--
Exercise 10 of 30

Kettlebell Swing

Equipment
Kettlebells
Sets
1
Reps
10
Rest
--
Exercise 11 of 30

Kettlebell Kneeling Halos

Equipment
Sets
1
Reps
5
Rest
--

No. 3: Fat-Loss Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 30

Kettlebell Swing

Equipment
Kettlebells
Sets
4
Reps
8, 7, 6, 5
Rest
--
Don't rest between exercises and don't let go of kettlebells. For the first complex, do eight reps; the second, do seven reps; the third, do six reps; and finally, do five reps on the last round. Rest 90 seconds between each complex.
Exercise 13 of 30

Kettlebell Snatch

Equipment
Sets
4
Reps
8, 7, 6, 5
Rest
--
Exercise 14 of 30

Kettlebell Clean

Equipment
Sets
4
Reps
8, 7, 6, 5
Rest
--
Exercise 16 of 30

Kettlebell Windmill

Equipment
Kettlebells
Sets
4
Reps
8, 7, 6, 5
Rest
--
Exercise 17 of 30

Kettlebell Goblet Squat

Equipment
Kettlebells
Sets
4
Reps
8, 7, 6, 5
Rest
--

No. 4: Muscle Gain

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 30

Kettlebell Goblet Bulgarian Split Squat

Equipment
Sets
10
Reps
4
Rest
30 sec
Exercise 19 of 30

Kettlebell One-Arm Pushup

Equipment
Sets
10
Reps
4 (each side)
Rest
30 sec
Exercise 20 of 30

Kettlebell One-Arm Shoulder Press

Equipment
Sets
10
Reps
4 (each side)
Rest
30 sec
Exercise 21 of 30

Kettlebell Clean

Equipment
Sets
10
Reps
5
Rest
30 sec
Exercise 22 of 30

Kettlebell Goblet Lateral Lunge

Equipment
Sets
4
Reps
6 (each side)
Rest
30 sec
Exercise 23 of 30

Kettlebell Windmill

Equipment
Kettlebells
Sets
4
Reps
6 (each side)
Rest
--
Exercise 24 of 30

Turkish Getup

Equipment
Dumbbells
Sets
4
Reps
3 (each side)
Rest
--

No. 5: Upper-Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 30

Kettlebell One-Arm Bench Press

Equipment
Sets
8
Reps
5
Rest
60 sec
Exercise 27 of 30

Kettlebell Snatch

Equipment
Sets
4
Reps
8
Rest
60 sec
Exercise 28 of 30

Kettlebell Chest-Supported Row

Equipment
Sets
4
Reps
5
Rest
60
*Perform with one arm then alternate.
Exercise 29 of 30

One-Arm Kettlebell Farmer’s Carry

Equipment
Sets
3
Reps
30 sec
Rest
30 sec
Exercise 30 of 30

Kettlebell Waiter’s Walk

Equipment
Sets
3
Reps
30 sec
Rest
30 sec
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