Ditch the Gym: Get a Full-Body Workout with Just ONE Kettlebell

Kettlebells have been around for centuries, with origins attributed to Russia, Nordic countries, or Scotland. Throughout the 20^th century, they were considered a niche training tool. However, the rise of CrossFit and functional training brought them back into mainstream fitness.

Kettlebells are spherical weights with a handle on top, usable with one or two hands for various upper and lower body exercises. Most kettlebells are fixed in weight and can be used singularly or in pairs. They can be lifted, pressed, pulled, swung, and even thrown.

Despite their simplicity, kettlebells are often expensive, likely due to their popularity. Consequently, many exercisers buy just one or two kettlebells.

This limitation often leads to a narrow range of exercises, with many focusing solely on swings. However, even a single kettlebell can be used for a full-body workout.

In this article, we proudly present the Fitness Volt One Kettlebell Workout!

The One Kettlebell Workout

This workout requires only one kettlebell. The weight isn’t crucial because you’ll perform each exercise to failure. With a lighter kettlebell, you’ll do more reps; with a heavier one, fewer reps.

Expect rep counts to vary by exercise due to differing difficulty levels. Aim for AMRAP (as many reps as possible) to overload your muscles for optimal results.

Rest periods between sets depend on kettlebell weight and rep count. High-rep sets call for shorter rests (30-45 seconds), while low-rep, heavy sets need longer rests (2-3 minutes).

Perform two to five sets of each exercise, adjusting volume based on fatigue. You might do more sets for certain muscles, like legs.

Since this workout targets all major muscles, do it 2-3 times weekly on non-consecutive days, such as Monday and Thursday, or Monday, Wednesday, and Friday, to allow for rest and recovery.

Warming Up

Maximize your workout and minimize injury risk by warming up. Start with 5-10 minutes of light cardio (e.g., jumping rope or jogging), followed by dynamic stretches and joint mobility exercises, especially focusing on any stiff joints.

The Workout

1. Goblet squats
2. Single-leg Romanian deadlifts
3. Single-arm floor press
4. Single-arm bent-over rows
5. Half-kneeling single-arm overhead press
6. Reverse lunges
7. Halos
8. Towel biceps curls
9. Get-ups
10. Reverse crunches

Alternatively, perform this workout as a circuit: one set of each exercise back-to-back, rest 1-2 minutes after exercise ten, then repeat. Circuit training turns a strength workout into a fat-burning, cardio session.

Exercises:

Proper form ensures a safer, more effective workout. Poor form can stress the wrong muscles and joints, leading to injuries.

1: Goblet Squats

Goblet squats target your quadriceps, hamstrings, and glutes. They reduce lower back strain compared to barbell back squats due to a more upright torso. Brace your core, maintain spinal stability, and squat deeply without rounding your back or stressing your knees.

Refer to our in-depth guide for proper goblet squat form.

2: Single-Leg Romanian Deadlifts

Romanian deadlifts are top-tier posterior chain exercises, working your glutes, hamstrings, and lower back for better posture and athleticism. Performing them one-legged corrects strength imbalances and enhances balance and coordination.

How to Do It:

1. Hold your kettlebell in your left hand, shift weight onto your right foot. Brace abs and pull shoulders back.
2. With a slightly bent but rigid knee, hinge at the hips, lower kettlebell toward the floor, extend opposite leg for counterbalance.
3. Stand back up and repeat.
4. Match rep count on both legs.

3: Single-Arm Floor Press

Floor presses are joint-friendly alternatives to bench presses, targeting chest, shoulders, and triceps. A single kettlebell allows solo workouts, using your free hand for spotting.

How to Do It:

1. Lie on the floor, kettlebell above shoulder with a straight arm. Use a neutral grip, brace abs, pull shoulders back. Legs can be bent or straight.
2. Bend elbow, lower kettlebell until upper arm touches floor, keep arm close to side.
3. Press weight back up and repeat.
4. Ensure equal reps on each side.

4: Single-Arm Bent-Over Rows

The single-arm bent-over row works lats, mid-traps, rhomboids, biceps, and forearms. Without a bench for support, this exercise also engages your core and lower back.

How to Do It:

1. Hold kettlebell in left hand, step forward with right leg, lean forward, place right hand on knee. Brace core, keep lower back neutral.
2. Bend arm, pull kettlebell to ribs, keeping wrist straight and arm close to side.
3. Extend arm and repeat.
4. Match reps on both sides.

5: Half-Kneeling Single-Arm Overhead Press

Before the 1950s, most pressing exercises were overhead due to the bench press’s absence. Overhead pressing works shoulders and triceps, and single-kettlebell use also targets your core. The half-kneeling position prevents leg assistance and reduces lower back pressure.

How to Do It:

1. Adopt a half-kneeling position with left leg forward. Ensure front shin and rear thigh are vertical. Hold kettlebell in right hand by shoulder. Brace core, pull shoulder back.
2. Press weight overhead to arm’s length. Keep core tight, hips and shoulders level.
3. Lower weight back to shoulder and repeat.
4. Match reps on each arm, swap legs when changing arms.

6: Reverse Lunges

Lunges target quads, hamstrings, glutes, abductors, and adductors. They improve hip mobility and correct strength imbalances, making them excellent for runners. Reverse lunges are more knee-friendly than forward or walking lunges.

How to Do It:

1. Rack kettlebell on one shoulder, tuck elbow, pull shoulder back, brace abs. Stand with feet together.
2. Step back, bend legs, lower rear knee toward floor.
3. Push off back leg to return to start.
4. Alternate legs each rep.
5. Switch kettlebell to opposite shoulder for next set.

7: Halos

Halos engage all three deltoid heads, upper and mid-traps, biceps, triceps, and mobilize your

thoracic spine and shoulder joints. With a light kettlebell, they serve as an upper body warm-up; with a heavier one, they become a challenging shoulder exercise.

How to Do It:

1. Hold kettlebell upside down by handles in front of chest. Brace abs, pull shoulders back, bend legs slightly.
2. Circle weight around head, behind neck, and back in front. Keep kettlebell close to head.
3. Do not move head, move weight around head.
4. Reverse direction and repeat.

8: Towel Biceps Curls

This exercise targets biceps, brachialis, and forearms, making it efficient and functional. All you need is a kettlebell and a gym towel.

How to Do It:

1. Thread towel through kettlebell handle, hold ends in each hand. Stand with feet shoulder-width apart, core braced, shoulders back.
2. With arms straight, bend elbows, curl hands to shoulders, keeping upper arms close to ribs.
3. Lower weight and repeat.

9: Get-Ups

The get-up, or Turkish get-up, is a full-body exercise that builds strength, stability, and mobility. High-rep sets elevate heart rate significantly. Master the movement without weight before adding resistance.

Learn how to perform Turkish get-ups.

10: Reverse Crunches

Despite common misconceptions, reverse crunches don’t target lower abs specifically. They engage the rectus abdominis, lifting hips toward shoulders. You may also feel them in your hip flexors.

How to Do It:

1. Place kettlebell on floor, lie down with kettlebell behind head, grip handles. Bend legs, knees over hips, brace abs.
2. Slowly curl lumbar spine, lifting butt and lower back off floor, rolling hips toward shoulders.
3. Return to start and repeat.

Wrapping Up

Fitness and exercise needn’t be complex. You can achieve great results with a few bodyweight exercises or a single kettlebell. Consistent effort, not equipment, determines your success.

This workout is adaptable: do it at home, the gym, or outdoors. If you lack a kettlebell, use a dumbbell.

Don’t let equipment scarcity hinder your fitness goals. The effort you invest matters more than the tools you use.

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