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25-Minute Full Body Strength Kettlebell
Welcome to my 25-minute full body strength workout using one kettlebell (or dumbbell). This workout hits all your major muscle groups but asks for a little extra from your lower body and core. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 6 sets. The odd number sets are done 3 times on each side and each set is unique. The even number sets are always the same with four core exercises. The purpose of the workout is to build strength and endurance in your full body. I used a 15 lb (6.8 kg) and 25 lb (11.3 kg) kettlebell.
Workout Video
Workout Breakdown
There are 6 sets in this workout with 30 seconds extra rest between sets. The odd number sets have 6 intervals (20 seconds work followed by 15 seconds rest). The even number sets are always the same with four intervals (30 seconds work followed by 15 seconds rest).
Exercises
Set 1
- Pendulum Lunge R (3x)
- Pendulum Lunge L (3x)
Set 2
- Diagonal Getup R
- Diagonal Getup L
- Situp with Twists
- Pushup Pull Through
Set 3
- Dead Lift + Clean & Press L (3x)
- Dead Lift + Clean & Press R (3x)
- Repeat Set 2
Set 5
- Swing & Stop + Curtsy Lunge L (3x)
- Swing & Stop + Curtsy Lunge R (3x)
- Repeat Set 2
