Only one kettlebell? NOT A PROBLEM.
There are hundreds of different movement combinations, circuits, and workouts that can be created using a single kettlebell.
I actually prefer to workout with one kettlebell.
Single kettlebell training allows for smooth hand-to-hand switches but also employs uni-lateral loading, which challenges the muscles on the non-working side to stabilize the body.
Pound for pound, the king of all unilaterally loaded exercises is the Turkish Get Up.
The training effect will be profound and significant.
Each exercise listed has suggested reps for that particular exercise.
If your kettlebell is on the lighter side, which it might be, simple adjustments can be made to…
… make lightweight feel heavier…
- Reducing or eliminating rest periods
- Slowing down the speed/tempo of exercises (check out this super slow push up)
- Adding reps to each exercise
In short, you can add reps, reduce, or fully eliminate rest periods or slow down the tempo of exercises to spend more time under tension.
All of these options will increase the intensity of the work being performed.
Note: Some exercises are impossible to slow down.
Swings, cleans, snatches are ballistic movements that need to be performed with explosiveness.
Lunges, squats, deadlifts, core work, pressing, etc… can benefit from a slow tempo.
Perfect for the Home Workouts
Kettlebell and bodyweight exercises are PERFECT for home workouts.
Each workout below was created for people who are exercising at home.
I’ve been training exclusively out of my home for over 12 years, and I’ll never go back. Learning about how to structure workouts at home can take some time, but once you get into a groove it’s really hard to return to the gym.
Time and money savings are two HUGE reasons to exercise at home.
If you have a gym membership, including a home-based workout 1-2 days per week can save time and help accelerate your pursuit of fitness goals.
Warming Up
Each workout should include mobility work for joint hygiene and function.
Improving joint range of motion is a complete game-changer.
Basic mobility drills are powerful for relieving nagging aches and pains and restoring function.
A lot of mobility drills are bodyweight-based, so if you’re without much equipment you can still practice these and get all of the benefits.
Pretty cool.
You came here for workouts, and workouts you’ll get.
But if you’re in need of improving your useable range of motion (hint: most people are), check out MyDailyMobility for daily workouts.
Workout #1:
8 Half Get Ups
8 Goblet Squats
8 Kettlebell Diamond Push-Ups
8 Bent Over Rotary Rows
8 Single-Leg Deadlift
8 Burpees
Workout #2:
Snatch
Clean-Squat-Press
Reverse Lunge
Split Stance Rows
Optional: active rest using jumping jacks
Workout #3:
Squat to Press
Plank Rows
Split Squat Jumps
Swings
Bonus Workout Finisher
Anything left in the tank?
Give this workout finisher a shot…
10 Push-Ups
10 Right Single Leg Hip Lifts
10 Left Single Leg Hip Lifts
The goal is to complete 100 reps of each exercise, as quickly as possible.
Perform 10 push-ups, then 10 right hip lifts, then 10 left hip lifts, then back to 10 push-ups. Make sense?
FULL RANGE OF MOTION REPS ONLY.
Don’t stop until 100 reps are achieved.
A lot of people could benefit from more glute work, especially hip extension. All that sitting has deflated our asses and has a looking like 🐢 ‘s.
Fill out those jeans 👖.
Single leg hip lifts can be performed with back on the floor, or, back elevated on a couch, chair, coffee table or wood plyo box.
The first few rounds will feel easy, but rounds 7-8-9-10 gets intense.
Push-ups and hip lifts are non-competing exercises, so ramp up the intensity and do your best to complete 100 reps without stopping.
Anticipate a wildfire 🔥 starting in your ass cheeks, chest, and arms.
Want more home workout options?
✅ Check out these posts:
👉 Learn more about movement flow!
M(eaux)tion Fitness 