Full-Body Single-Bell Kettlebell Circuit (One Bell, 3–4 Rounds)
3–4 rdscircuit
One-bell full-body circuit on the women and beginner path: swing, squat, hinge, row, press, oblique crunch, reverse lunge. Done = clean 3–4 rounds — not racing.
Who it's for: one-bell full-body circuit on the women and beginner path — hinge, squat, pull, press, and lunges in one session. Not a frantic AMRAP race. Brand new to the hinge? Run beginner fundamentals first, then come back.
Bell & time: one kettlebell for 3–4 rounds — swing 10, goblet squat 10, Romanian deadlift 10, bent-over row 8/side, overhead press 8, standing oblique crunch 10/side, alternating reverse lunge 8/side. Keep a load you can swing for 10 clean reps when the kettlebell swing hinge stays quiet (often 8–12 kg or 12–16 kg). Rest between stations; do not chase rounds.
Done looks like: swings float to chest height without yanking, goblet squats stay upright, RDLs keep a quiet hinge, rows reach the hip, presses lock out without leaning back, lunges stay tall. Stop at 3 rounds if form fades — clean 3–4 beats a sloppy fifth. Next timed work on beginner, single-bell, and women hubs.
Kettlebell movements
- 1.Swing(10)
- 2.Goblet Squat(10)
- 3.Romanian Deadlift(10)
- 4.Bent-Over Row(8/side)
- 5.Overhead Press(8)
- 6.Standing Oblique Crunch(10/side)
- 7.Alternating Reverse Lunge(8/side)
Watch @kayla_itsines do this workout.
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FAQ
- Who is this full-body single-bell kettlebell circuit for?
- People who want one kettlebell covering hinge, squat, pull, press, and lunges in one session — featured on the women hub and listed on the beginner hub. Not a frantic AMRAP race. Brand new to the hinge? Spend a day on the swing page and beginner fundamentals first, then come back.
- What kettlebell weight should I use for this full-body circuit?
- One bell you can swing for 10 unbroken reps with a quiet hinge, and goblet squat / press for the listed reps. Most people start 12–16 kg; women often 8–12 kg; men often 12–16 kg. Drop 4 kg if rows, RDLs, or reverse lunges lose posture before round 3.
- How do I run this full-body single-bell circuit?
- Cycle swing 10, goblet squat 10, Romanian deadlift 10, bent-over row 8/side, overhead press 8, standing oblique crunch 10/side, alternating reverse lunge 8/side. Rest as needed between stations and rounds. Done = clean 3–4 rounds — stop at 3 if the hinge or lunges get noisy. Form beats another loop.
- What if my kettlebell swing or hinge form falls apart mid-circuit?
- Cut swing or RDL volume, or rest longer between stations. Film a side view and use the swing form page. Fix the hike and snap before chasing denser work on the beginner, single-bell, or women hubs.
- What should I do after this full-body single-bell circuit?
- Browse more one-bell sessions on the women, beginner, and single-bell hubs. Timed next steps: the beginner 20-minute circuit or a 20-minute single-bell AMRAP. Keep three days a week with a rest day between. Simple & Sinister only after the swing hinge stays quiet under fatigue.