Single Kettlebell and Bodyweight At Home Workout Program

All you need is one kettlebell and your own bodyweight for this workout!

Here’s a fun and dynamic conditioning workout that you can complete at home with just a single kettlebell and your own bodyweight. If you are new to circuit training, be sure to take your time to get the most out of every repetition. Work hard, and earn your rest.

Taking the time to focus on breath and form throughout the workout is going to help build more stability and strength. Be mindful of your movement, engaging your entire body from head to toe.

In several exercises, we are going to touch on the element of “flow” by combining multiple kettlebell movements into a single seamless sequence. So be sure to choose a weight that you can press overhead for all of the kettlebell exercises. 

Now let’s get to it! 

Workout Structure: 

Repeat Circuit 1 for 4 rounds, then move onto Circuit 2 for a total of 3 rounds. 

Circuit 1: 4 rounds | 30-60s rest

A1: Front Kick Throughs, Alternating x 10 reps

Starting from a child’s pose with your knees off the ground, step one foot forward outside your palm, keeping your heel planted. Kick the back leg through, pointing forward, and lift the opposite hand bringing it in towards your midline.

Thread the leg back as you press into your starting position. Alternate sides.

Movement Tip: Start off slow, then increase the tempo.

A2: Kettlebell Row, Clean, to Push Press x 5 times each side

Hinge at the hips and assume a bent-over position. Maintain a long spine and tight core. Row the kettlebell up towards your hip, then using your legs, explosively clean the kettlebell into the rack position.

Then dip knees to push the kettlebell up overhead. Repeat the sequence on the same side for 5 repetitions. 

Movement Tip: Execute each movement individually, don’t rush through it.

A3: Drop Lunges x 20 reps

From a tall standing position, keep your chest proud and spine long. Bring both feet together, then split your feet apart as you drop into a lunge.

Be sure to allow your front heel to touch the floor, then hop back up onto the balls of your feet, bringing your feet together. Immediately alternate sides and repeat. 

Movement Tip: The key here is staying light on your feet. 

Circuit 2: 3 rounds | Rest as needed

B1: Kettlebell Reverse Lunge to Halo, Alternating x 10 reps

Holding the kettlebell upside down by the horns, step back into a reverse lunge stacking your knees, hips, and shoulders. Keep the kettlebell at your center, or counter-rotate if you are advanced.

As you come back up to standing, bring the kettlebell over one shoulder, behind the nape of your neck, then back over the opposite shoulder. Be sure to keep your abs tight as your halo around your head. Repeat the sequence alternating sides. 

Movement Tip: In the halo, stretch the triceps by bringing the weight behind your neck.

B2: Leg Throughs x 20 reps

Starting in a quadruped position, keep both hands firmly planted on the ground as you kick one leg out across your midsection. Drop the heel of your base foot to get more full-body engagement. Keep your core tight and spine long the entire time. As you increase momentum, be sure to not let your hands lift off of the ground. 

Movement Tip: Grip onto the floor with your hands for extra stability.

B3: Hike Swing to Snatch, Alternating x 6 to 10 reps

With your feet wider than hip-distance, bring the kettlebell in front of you to create a triangle with equal sides. Keep a long spine as you hinge at the hips, and extend your arms to grab onto the kettlebell. Tilt the weight towards your groin, as you use your legs to explosively pull the weight tight to your crotch.

Expel the weight forward with a powerful hip thrust, allow the bell to swing under the hips again, as you release on hand, and snatch it overhead. Control the descent into the rack position then swing the bell under the hips again, as both hands guide the weight back down to the floor. Repeat on the other side. 

Movement Tip: Think, right and left, give yourself verbal cues to improve coordination.

Francheska Martinez

Francheska Martinez

Francheska Martinez is a Certified ONNIT Academy and ANIMAL FLOW Coach, specializing in kettlebells and bodyweight training.Known as FrancheskaFit on social media, she is recognized for her signature moves integrating ANIMAL FLOW, kettlebells, and explosive movements.Currently living in Austin, Texas, Francheska now travels the country teaching her training philosophy and bodyweight techniques. She also teaches movement classes in Austin to encourage others to learn how to build their mind-body connection to master their own bodyweight training.Prior to moving to Texas, Francheska studied Exercise Sports Science at the University of Central Florida. While in college, she also developed an affinity for weight lifting and running.Some of her favorite pastimes and hobbies are dancing, flag football, rollerblading, and cycling.As of 2019, Francheska is building her online training presence by launching her own Bodyweight Fundamentals Course (FrancheskaMartinez.com) to reach a wider audience and promote movement as medicine.

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