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15-Minute Full Body Kettlebell Strength
Welcome to my 15-minute full body strength workout using a kettlebell. This is a no repeat workout with 16 unique moves using one kettlebell. If you don’t have a kettlebell you can use a dumbbell for equal effectiveness. 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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Equipment
Before You Begin
Following a warmup, this workout is is made up of 16 unique compound exercises that are all standing using one kettlebell. Each exercise is 30 seconds. The purpose of the workout is to strengthen all of your major muscle groups in a Tabata-style interval format. I used 15 lb (6.8 kg), 20 lb (9.1 kg) and 25 lb (11.3 kg) kettlebells.
Workout Video:
Workout Breakdown:
There are 16 exercises in this workout. Perform each move for 30 seconds and then rest for 15 seconds.
Exercises
- Kettlebell Swing
- Squat + Clean (L)
- Squat + Clean (R)
- Curtsy + Upright Row (L)
- Curtsy + Upright Row (R)
- Snatch (L)
- Snatch (R)
- Front Lunge Pass Thru
- Sumo Squat
- Single-Leg Dead Lift Pass Thru
- Wide Row
- Side Lunge + Overhead Press (L)
- Side Lunge + Overhead Press (R)
- High March
- Swivel Lunge with Light House
- Infant Squat
