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gf11 Full Body | Kettlebell Workout
Welcome to my gf11 11-minute full body kettlebell workout where we work unilaterally for 8 sets with a short rest in between. 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 1-minute warmup, this workout is is made up of 8 unique exercises performed unilaterally using one medium/heavy kettlebell. The purpose of the workout is to strength train all of your major muscle groups with an extra emphasis on core strength because of the offset load. I used a 15 lb and 20 lb kettlebell.
Workout Video:
Workout Breakdown:
There are 8 exercises in this workout. Each exercise is performed for 30 seconds on one side followed by 30 seconds on the other side. There is a 20 second break between each new exercise.
Exercises
- Swing
- Clean with Reverse Lunge + Overhead Press
- Split Stance Dead Lift with Upright Row
- Side Lunge with Heel Raise
- Standing Windmill
- Single Leg Half Squat Half Dead Lift
- Half Turkish Get Up
- Kneeling Windmill
