Full-Body Kettlebell, 3 days
Three full-body kettlebell workouts a week. One bell you can press overhead for six reps is enough to start; add a heavier one for the swings.
- Level
- Beginner
- Goal
- Build muscle
- Days per week
- 3 days/week
- Duration
- 12 weeks
- Equipment
- Gym
Week at a glance
Kettlebell Full Body A
A kettlebell full-body workout: a swing for the hips, a lunge, an overhead press and a row for each arm, and a halo for the shoulders.
5 exercises- Kettlebell Swing4 sets × 12–20 repsRest 1:30
Hinge at the hips and snap them forward to float the bell – the swing is a hinge, not a squat; the arms only steer.
- Kettlebell Goblet Reverse Lunge3 sets × 10–16 repsRest 1:30
Step back into the lunge and push through the front heel to stand; alternate legs – the count is both legs together.
- Kettlebell Overhead Press6 sets × 6–10 reps3 per sideRest 1:30
Press from the rack position to a locked elbow overhead, keeping the ribs down and the wrist straight.
- Single-Arm Kettlebell Row6 sets × 8–12 reps3 per sideRest 1:30
Brace your free hand on your knee or a bench, keep the back flat, and pull the bell to your hip.
- Kettlebell Halo2 sets × 8–12 repsRest 1:00
Circle the bell slowly around your head at collar height, keeping the elbows close and the trunk still.
Kettlebell Full Body B
A kettlebell workout that starts from the floor: a deadlift, a clean and press for each arm, a two-bell row, and a floor press. The windmill closes it.
5 exercises- Kettlebell Deadlift3 sets × 8–12 repsRest 1:30
Stand over the bell with it between your feet, hinge with a flat back, and stand up through the heels.
- Kettlebell Clean and Press6 sets × 5–8 reps3 per sideRest 1:30
Clean the bell to the rack in one smooth pull, then press; keep the forearm vertical so the bell lands softly.
- Kettlebell Gorilla Row3 sets × 8–12 repsRest 1:30
Hinge with a flat back over the bell between your feet and row to the hip, keeping the hips level.
- Kettlebell Floor Press6 sets × 8–12 reps3 per sideRest 1:30
Lie on the floor with knees bent, lower until the upper arm rests lightly on the floor, then press back up.
- Kettlebell Windmill4 sets × 6–10 reps2 per sideRest 1:00
Keep the top arm locked and your eyes on the bell as you push the hips sideways and reach down your leg.
Kettlebell Full Body C
A technique-led kettlebell workout: the get-up, a goblet squat, a push press, and a high pull. Go light on the get-up until the movement is smooth.
5 exercises- Kettlebell Turkish Get-Up6 sets × 3–5 reps3 per sideRest 1:30
Move through each position slowly and keep your eyes on the bell the whole way up.
- Goblet Squat3 sets × 8–12 repsRest 1:30
Hold the weight tight against your chest, elbows down, and squat between your heels as deep as your form allows.
- Kettlebell Push Press6 sets × 6–10 reps3 per sideRest 1:30
Dip at the knees and use the leg drive to send the bell overhead; lock the elbow out, then lower the bell to the rack with control.
- Kettlebell Sumo Deadlift High Pull3 sets × 8–12 repsRest 1:30
Take a wide stance, pull the bell from the floor, and finish with elbows above the wrists at chest height.
- Kettlebell Suitcase Carry6 sets × 40 m3 per sideRest 1:00
Carry the bell at your side like a suitcase and walk tall; the free shoulder stays level with the loaded one.
