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Full-Body Kettlebell Workout: Follow-Along (One Bell)

A full-body kettlebell workout you can follow along at home with one bell — video, weight guide, and a 3-day/week plan. Legs, push, pull, and core in one session; more full-body sessions below.

Looking for a full body kettlebell workout? One session that hits legs, push, pull, and core — usually with one bell at home. The follow-along below is a full-body single-bell circuit: swings, goblet squats, Romanian deadlifts, bent-over rows, overhead press, standing oblique crunches, and reverse lunges. Clean 3–4 rounds beats racing.

Brand new to the hinge? Start on the beginner kettlebell workout hub first, then come back here. Prefer a timed clock on Day 3? Use the 20-minute single-bell AMRAP in the plan below.

Your full-body kettlebell workout

3-4 roundsone kettlebellfollow along with video

This is the session most people should run when they want a real full-body kettlebell workout — one bell, legs/push/pull/core. Complete 3-4 clean rounds. Full page: Full-Body Single-Bell Circuit.

Sets, reps, and rest

  1. 1.Swing(10)
  2. 2.Goblet Squat(10)
  3. 3.Romanian Deadlift(10)
  4. 4.Bent-Over Row(8/side)
  5. 5.Overhead Press(8)
  6. 6.Standing Oblique Crunch(10/side)
  7. 7.Alternating Reverse Lunge(8/side)

Rest as needed between stations and rounds. Form over a reckless round count — stop a station early if the hinge collapses.

Loading video

Watch @kayla_itsines do this full-body kettlebell workout, then run the same stations yourself.

Full-body kettlebell weight guide

Pick a bell you can swing for 10 unbroken reps and still press or squat with good form. Go down 4 kg if form breaks; go up 4 kg when the hinge stays clean for all rounds.

WhoStart withGo up 4 kg when…
Women / lighter frame8–12 kg (18–26 lb)Press and squat stay clean
Most people12–16 kg (26–35 lb)Hinge stays clean for 3–4 rounds
Stronger / men16–20 kg (35–44 lb)Form holds under fatigue

Same bell all week. If press or squat collapses mid-circuit, drop 4 kg before chasing more rounds.

3-day full-body kettlebell plan (week 1)

Train three days with a rest day between sessions. Same kettlebell all week. If the swing hinge is still messy, spend a few sessions on the beginner kettlebell workout hub before Day 1.

  1. Day 1Full-Body Single-Bell Circuit — 3–4 clean rounds (the follow-along above). Stop a station early if form collapses.
  2. Day 2Rest. Optional: 5–10 minutes of unweighted hinge practice.
  3. Day 320-Minute Single-Bell AMRAP — leaner 3-move clock (swings, press, lunges), video on the page. Prefer five stations? Use single-bell-amrap.
  4. Day 4Rest.
  5. Day 5Full-Body Single-Bell Circuit again — or swap for the 40/20 full-body circuit (40 sec work / 20 sec rest), video on the page.
  6. Day 6–7Rest. Start week 2 with the progression below.

How to progress after week 1

  1. 1.Weeks 2–3: keep kayla-full-body, 20-min-simple-amrap, and 40-20-full-body (or a second kayla day) as your three weekly sessions. Add clean density or go up 4 kg only when the hinge stays quiet.
  2. 2.Week 4+: swap one day for a denser clock — e.g. 20-min-complex-amrap — then browse the beginner, 20-minute, and single-bell hubs. Optional practice protocol (not HIIT): Simple & Sinister only after the hinge is solid. Longer calendar: the 4-week single kettlebell plan.
  3. 3.Small living room? Apartment. Standing-only? Standing. Strength emphasis? Strength. Prefer continuous rounds? AMRAP.

More full-body kettlebell workouts (35)

Kettlebell exercises in these workouts

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FAQ

What is a full-body kettlebell workout?
One session that trains legs, push, pull, and core — usually hinge, squat, press, and row. The follow-along Full-Body Single-Bell Circuit at the top of this page covers swings, goblet squats, RDLs, rows, press, oblique crunches, and reverse lunges for 3–4 clean rounds. Use the weight table and week-1 plan below.
Who is a full-body kettlebell workout for?
Anyone who wants one session that hits the whole body with one bell — not a body-part split. Brand new to the hinge? Start on the beginner kettlebell workout hub first, then run the hero circuit on this page.
What weight should I use for a full-body kettlebell workout?
A bell you can swing for 10 unbroken reps and still press or squat with good form. Most people stay on 12–16 kg; women often 8–12 kg; stronger athletes often 16–20 kg. Use the weight table on this page. Go down 4 kg if form breaks; go up 4 kg when the hinge stays clean for all rounds.
How often should I do full-body kettlebell workouts?
Three days a week, with a rest day between sessions. Follow the week-1 plan on this page (kayla-full-body → rest → 20-min-simple-amrap → rest → kayla-full-body or 40-20-full-body). Same kettlebell all week.
How do I progress a full-body kettlebell workout?
Weeks 2–3: keep kayla-full-body, 20-min-simple-amrap, and 40-20-full-body (or a second kayla day) as your three weekly sessions — add clean density or 4 kg only when the hinge stays quiet. Week 4+: swap one day for a denser clock (e.g. 20-min-complex-amrap), then browse the beginner, 20-minute, and single-bell hubs. Simple & Sinister only after the hinge is solid.
How does a full-body kettlebell workout differ from split training?
A full-body session trains legs, push, pull, and core together so you practice the main patterns every training day. Split training isolates body parts across the week. Prefer continuous rounds or a denser clock? Browse the AMRAP and 20-minute hubs. One-bell emphasis only? Use the single-bell hub.
Do I need two kettlebells for a full-body workout?
No. The hero follow-along and most full-body sessions here are single-bell at home. Two bells are optional when a workout calls for doubles — not required to start.