All you need is one kettlebell to work up a good sweat.
Free Kettlebell Workout
Perform three rounds for quality:
This workout follows a “for quality” format, which just means that you flow through the sequence at a moderate pace that allows you to focus on your technique. You can rest in between movements if you want, or wait until the rest period at the end of the sequence.
This workout shouldn’t take you more than 15 to 20 minutes. If you want a longer workout, you can do four or five rounds instead of the prescribed three rounds.
Russian kettlebell swings
Russian kettlebell swings are a phenomenal exercise for the posterior chain, which includes your glutes, hamstrings, calves, back, and shoulders — anything on the back side of your body.
To do Russian kettlebell swings, follow the steps below:
Kettlebell single-leg RDL
Romanian deadlifts, a type of stiff-legged deadlifts, are also great for your posterior chain. The single-leg version in particular can really help strengthen and define your hamstrings.
Kettlebell single-arm rows
For a simple way to strengthen your upper body and help improve poor posture, add single-arm kettlebell rows into your routine. Here’s how to do them:
Kettlebell bicep curls
Pump up your guns with heavy kettlebell bicep curls! This version of the bicep curl targets your biceps in a different way than dumbbell or barbell curls, so don’t be too surprised if you find kettlebell curls a bit tougher.
Kettlebell single-arm deadlifts
Single-arm deadlifts put a new twist on the classic deadlift. This movement challenges your rotational core strength, and you’ll feel the tug at the working side of your core throughout each set. Try your best to keep your torso squared!
Russian kettlebell swings
Finish each round out with another set of Russian kettlebell swings (instructions above).
Smarter Sweat Takeaways
This workout is a good one with full-body strengthening potential. Use a kettlebell that’s heavy enough to challenge you, but light enough so you can complete all of the reps with good form. Cool down with some dynamic stretching, foam rolling, or light walking.
If you want more workouts like this for free, head to our website to get one full free week of training, no strings attached!
We’d love to know how this workout goes for you! Tag us on Instagram @smartersweat or shoot us an email.
By Amanda Capritto
About Smarter Sweat
Smarter Sweat is a fitness company built from the ground up by fitness experts Amanda Capritto and Ashley Phantz. Amanda and Ashley are both dead-set on cutting through the clutter of the fitness industry and providing raw, real, utterly honest information about fitness and wellness.