If you Google ™ full body kettlebell workout and scan through the results you’ll see that most of the programs have lots of exercises. Often 12 or more. I think this is because the authors feel you need to do a specific exercise for each body part in order for them to get their fair share of the workout.
This often means your workouts take more than an hour to complete and exhaust you to the point that the last 5-6 exercises you do aren’t done with enough intensity to be of any benefit.
But, when you choose your exercises properly you can get in a great total body workout that only takes 20-30 minutes from start to finish. Especially when you use kettlebells.
In this article I’m going to show you how to get a full body workout that’ll build muscle, make you stronger, and improve your cardio. With 3 exercises. I’ll also give you a complete workout with every exercise, set, rep, weight, and rest period you’ll do. Just click on the screenshots or links and you can get a copy of it as a Google Sheets ™ template.
Okay. I’ve already written way too long of an introduction and don’t want you to click away before you see the workout so let’s get right to it.
Get Your Copy Of This Workout
All you have to do is click on the button ‘Get Your Free Copy’ on the right hand side of the top of this page. You’ll get every workout in detail and a free copy of our own weight lifting tracker spreadsheet template.
The World’s Best 3 Exercise Full Body Kettlebell Workout
How can you cover every muscle group with 3 exercises? It’s easy. You just have to choose exercises that cover 3 movement patterns: squatting or lunging, pushing, and pulling. Do this and you’ll train every muscle in your body. From your calves to your shoulders and shoulders to your forearms.
You can always email me with any questions or comments.
| Exercise | Sets | Reps | Rest Period | |
| Workout 1 | ||||
| Goblet Squat | 3 | 8 | 60 seconds | |
| Kettlebell Push Press | 3 | 8 | 60 seconds | |
| Kettlebell Bent-Over Row | 3 | 8 | 60 seconds | |
| Workout 2 | ||||
| Lateral Goblet Squats | 3 | 8 (each leg) | 60 seconds | |
| Kettlebell Floor Press | 3 | 8 | 60 seconds | |
| Kettlebell Swings | 3 | 10 | 60 seconds | |
| Workout 3 | ||||
| Kettlebell Windmills | 3 | 6 (each arm) | 60 seconds | |
| Kettlebell Split Squats | 3 | 8 (each leg) | 60 seconds | |
| Renegade Kettlebell Rows | 3 | 6 (each arm) | 60 seconds |
What you’ll need to do this workout
- Kettlebell(s) – use 1 or 2 with each exercise except renegade rows and goblet squats.
- Enough space to do each of the exercises.
How to choose the right kettlebell weight
- Always use a kettlebell weight that allows you to perform each exercise safely with the right technique.
- For beginners, we recommend starting with a 10-15lb (4.5-6.8kg) kettlebell.
- Intermediate athletes can use kettlebells ranging from 20-35lb (9-16 kg).
- Advanced trainees can challenge themselves with kettlebells weighing 40lb (18kg) or more.
Make Sure You Get All Your Can From These Workouts
Here are the steps to take that you should make each week to get the best results possible.
Week 1
- Use the sets, reps, rest periods for each exercise as written.
Week 2
- Use the same weights and do as many reps as that you did on week 1 for every exercise.
- Add 1 set to every exercise.
Week 3
- Use the same weights.
- Do 1 more set for every exercise.
- Make it your goal to beat the number of reps you did last week by 2 while still using good technique.
Week 4
- Use the same weights.
- Reduce the number of sets from 5 to 3 for every exercise.
- Do the same number of reps for each exercise that you did on week 3.
Frequently Asked Questions – Full Body Kettlebell Workout
- Can I do this workout at home?
This is the perfect workout to do from home. All you need is a kettlebell and enough space to swing, squat, and press without breaking anything.
- How often should I do this workout?
I’ve written it to be done three times a week, with rest days or other activities in between for recovery. Only because it’s how often most people lift weights. If you’re fit enough and have the desire this full body workout can be done 4, 5, and even 6 days a week.
- I’m a beginner; can I still do this workout?
You sure can. Just make sure you learn how to do every exercise properly. Look for a certified trainer or strength coach in your area who has experience with kettlebells. You can also find videos for each exercise done properly at the Instagram accounts of these kettlebell coaches.
- I’ve never done lateral or rotational exercises before. Why do you include them?
I included them because most of us don’t do enough of them and rotational strength is very important. We do rotational movements every day, whether it’s picking up a box and putting it on a table to your right or left or hitting a backhand down the line so you should have the strength rotate from the waist powerfully.
- Can I substitute kettlebell swings with another exercise?
If you don’t have space or prefer an alternative, you can substitute kettlebell swings with kettlebell deadlifts, cleans, or snatches.
- Is there a warm-up and cool-down routine included?
Yes. Both are in the tables below. Feel free to adjust based on your needs. Do each exercise for 30 seconds before moving on to the next one on the list. Rest after the last exercise for 2-3 minutes and repeat 3 more times.
Warm Up For This Workout
| Exercise | Duration |
| Bodyweight Squats | 30 seconds |
| Arm Circles | 30 seconds |
| Kettlebell Halos | 30 seconds |
Cool Down
Do each exercise below 3-4 times.
| Exercise | Duration |
| Quad Stretch | 30 seconds/leg |
| Kettlebell Figure-8s (light) | 30 seconds |
| Child’s Pose | 30 seconds |
| Cat-Cow Stretch | 30 seconds |
| Deep Breathing | 30 seconds |
Full Body Kettlebell Workouts Are Awesome
This 4-week full-body kettlebell workout plan offers a versatile and effective way to improve your strength, conditioning, and overall fitness. Remember to prioritize proper form and gradual progression. With consistency and dedication, you’ll be amazed at the positive changes
If you haven’t already make sure you get your free copy of this workout. All you have to do is scroll up and click on the button ‘Get Your Free Copy’ on the right hand side of the top of this page.
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