- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week3
- Time Per Workout20-45 minutes
- Equipment RequiredKettle Bells
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
There’s two elements to this program that I know you’ll love.
Firstly, it’s a full body workout.
This means you can get more done in less training sessions per week. All while having very effective calorie burning training sessions.
Secondly, you’ll be able to perform it anywhere because you only need one thing to do it.
Why Kettlebell Training is Becoming Popular
The rise of kettlebell training can really be chalked up to practicality.
The kettlebell itself is small and easy to store in your home gym. You can have a collection of several and they don’t take up much room outside of a corner or a wall.
Obviously, this is a huge bonus if you have gym-itation, enjoy training at home, or are someone who travels frequently (so long as you have a kettlebell, you have a workout).
The actual shape of the kettlebell - and typical kettlebell exercises - also promotes functionality in your training. And since functional training is all the rage, it’s at least worth exploring adding various kettlebell movements to your training (if that’s something you want to promote).
Lastly, the kettlebell promotes explosiveness and can be an awesome tool to utilize when learning some of the more advanced Olympic movements. However, we won’t focus too much on these exercises for the time being (just a couple sprinkled in).
So, let’s go ahead and get into the three weekly full body workout options you’ll have in this particular program.
3 Day Full Body Kettlebell Workout
Each of the following workouts can be performed once per week, or if you enjoy a particular one you can perform it multiple times per week.
The program itself is aimed more towards beginners, so the goal is to simply establish a workout routine and get you to consistently commit to working out 3xs per week each week. So, if you enjoy one of these workouts more than another, perform it.
Since they’re all full body workouts, there’s really no harm in doing so. You’ll see the results you are hoping for regardless. Although, they do differ and train different key movement patterns. So, for the sake of variety and movement proficiency, it is probably in your best interest to cycle among the three, at least from time to time.
Each exercise is meant to be performed in a straight set fashion. Finish all the sets of each exercise before moving on to the next.
In between sets and exercises, rest for 30ish seconds. This should be just enough time to catch your breath and move right into the following set. Of course, if you need additional time to catch your breath, take it. And gradually progress until you are able to finish the workout with just 30 second rest periods.
Kettlebell selection will be highly individualized. If you have one kettlebell, perform the routine with the kettlebell you have. Once you have finished the program, look to purchase a slightly heavier kettlebell if you are interested in continuing on with kettlebell training.
If you have access to multiple kettlebells, use a weight that makes each exercise challenging. If we’re talking about the RPE system, you’ll want to aim for about 6 RPE. This should be about a 75% intensity. In other words, you should feel as though you finish each set with 2 (maybe 3) reps still left in the tank.
The program duration is listed as 4 weeks. You could perform it for however long you wish, honestly. I would recommend that every 4 weeks you look into purchasing that heavier kettlebell or increasing the weight used otherwise.
Full Body Kettlebell Workout 1
|Kettlebell Overhead Press||3||8|
|Turkish Get Up||3||6 Each|
Full Body Kettlebell Workout 2
|Kettlebell Romanian Deadlift||3||8|
|Kettlebell Split Lunge||3||8 Each|
|One Arm Kettlebell Floor Press||3||8 Each|
Full Body Kettlebell Workout 3
|Kettlebell Sumo Deadlift||3||8|
|Kettlebell Lateral Lunge||3||8 Each|
|Kettlebell Upright Row||3||8|
|Kettlebell Angled Press||3||8|
Kettlebells are a great tool to utilize in your training. They allow you to practice some of the more advanced movement patterns with a limited load. These movement patterns can help promote functionality and build lean muscle.
The routines above are full body workouts. However, they only scratch the surface when it comes to kettlebell training.
They can be utilized as a starting point to build great foundational kettlebell strength to build upon in future, more advanced kettlebell workouts.