30 Day Single Kettlebell Workout Program with PDF

Got only one kettlebell to train? Don’t worry; you can still perform various exercises to train your every muscle group effectively.

In this article, I’ll share the ultimate list of exercises you can do with a single kettlebell and a couple of workout routines to help you improve your cardiovascular fitness and take your fitness level to the next level.

The first routine will help you build muscle, while the second one is suitable for increasing fat loss. Depending on your fitness goal, you can follow one of them.

Single Kettlebell Workout Program Summary

Routine A	Build Muscle
Routine B	Increase Weight Loss
Program Duration	30 Days
Session/Week	4-5 Days
Duration/Session	45-60 Minutes
Target Gender	Male and Female
Optional Equipment Needed	An Adjustable Bench

Who Can Do This Single Kettlebell Workout Plan?

This single kettlebell workout program is for all fitness levels. So whether you’re a beginner, intermediate, male, or female, you can follow this schedule to improve your overall fitness.

However, if you have any health problems or are on medication, you shouldn’t do this without consulting your doctor.

Can You Workout with Just One Kettlebell?

Yes, you can do a plethora of exercises with just one kettlebell.

You can do both compound and isolation exercises with a single kettlebell.

Compound exercises work on two to three muscles at the same time. Turkish getup, KB deadlift, and kettlebell clean & press are some examples of compound workouts.

Isolation exercises allow working on a specific muscle at a time. One-arm floor Press, Kettlebell curl, and KB overhead extension are examples of isolation workouts.

Below I’ve shared an ultimate list of exercises you can integrate while creating single kettlebell workout routines for yourself.

40 Single Kettlebell Exercises to Level Up Fitness

No.	Exercise	Muscle Worked
1	Single-arm Kettlebell Swing	Full Body
2	Single Leg KB Romanian Deadlift	Hamstring and Lower Back
3	One-arm KB Floor Press	Chest and Triceps
4	KB Overhead Press	Shoulder and Triceps
5	Kettlebell Good Morning	Hamstring and Lower Back
6	KB Around the World	Upper Body
7	Russian KB Swing	Full Body
8	Kettlebell Turkish Get Up	Full Body
9	Single Kettlebell Squat	Lower Body
10	Single KB Lunges	Lower Body
11	Bent-Over Kettlebell Row	Back
12	Kettlebell Suitcase Row	Back
13	Kettlebell Windmill	Full Body
14	KB Clean and Press	Shoulder and Legs
15	Kettlebell High Pulls	Legs, Shoulder, and Back
16	KB Lateral Lunge	Legs
17	KB Half Kneeling Press	Shoulder
18	Single KB Floor Fly	Chest
19	KB Bicep Curl	Biceps
20	KB Squat to Press	Shoulder
21	KB Floor Squeeze Press	Chest and Triceps
22	KB Lunge with Rotation	Full Body
23	KB Side Plank	Core
24	Russian Twist	Core
25	KB Crunches	Core
26	Pistol Squat	Legs
27	Kneeling Low to High Chop	Core and Shoulder
28	Kettlebell Pullover	Chest and Back
29	Kettlebell Glute Bridge	Glutes
30	KB Gorilla Row	Back
31	Crush Grip Push-up	Triceps and Chest
32	KB Concentration Curl	Biceps
33	Lateral Raise	Shoulder
34	Overhead Farmer’s Walk	Full Body
35	Front Lunge to Curl	Legs and Biceps
36	Kettlebell Windmill	Full Body
37	Goblet Squat	Lower Body
38	Sit up & press	Upper Body
39	Bob and Weave	Lower Body
40	Deck Squat	Full Body

30-Day Single Kettlebell Strength Program to Build Muscle

This program contains various single KB exercises that bolster each muscle of your body and help you build lean mass.

Here’s a brief outline of this program:

• Duration/Session: 30-45 minutes
• Routine Type: Full Body
• Session/week: 4-5
• Rest between sets: 45-90 seconds
• Suitable for men and women.

Monday

Exercise	Muscle Worked	Reps
Russian KB Swing	Full Body	15 x 2
Single KB Lunges	Lower Body	10/side x 2
Crush Grip Push-up	Chest and Triceps	10 x 2
KB Overhead Press	Shoulder	10/side x 2
Bent-Over Kettlebell Row	Back	10/side x 2
Half Kneeling Low to High Chop	Upper Body	10/side x 2

Tuesday

Exercise	Muscle Worked	Reps
KB Squat	Fully Body	15 x 2
Floor Press	Chest	10/side x 2
Deadlift	Full Body	10/side x 2
One-arm Row	Back	10/side x 2
Crunches	Biceps	10 x 2
Good Morning	Ham & Lower Back	10 x 2

Thursday

Exercise	Muscle Worked	Reps
Single-arm Swing	Full Body	10/side x 2
Deadlift	Full Body	10 x 3
Deck Squat	Lower Body	10/side x 2
Turkish GetUp	Total Body	5 x 3
Crush Grip Push-up	Upper Body	10 x 3

Friday

Exercise	Muscle Worked	Reps
Single KB Gorilla Row	Back	10/side x 3
Clean and Press	Shoulder & Legs	10/side x 2
Biceps Curl	Biceps	10/side x 2
Pullover	Chest	10 x 2
Half Kneeling L2H Chop	Core	10/side x 2
Glute Bridge	Glutes	10 x 2

Sunday

Exercise	Muscle Worked	Reps
Front Lunge	Leg and Biceps	10/side x 2
KB Squat to Press	Leg and Shoulder	15, 12, 10
One-arm Row	Chest and Triceps	10/side x 2
Lateral Raise	Shoulder	10/side x 2
High Pulls	Upper Body	10 x 2
KB Crunches	Core	10 reps
KB Russian Twist	Core	10 reps

30-Day Single Kettlebell Workout Plan for Fat Loss

I’ve included both bodyweight and single kettlebell exercises in this workout schedule so that you can burn as many calories as possible throughout the training.

Here’s a little about the program:

• Routine Type: High-intensity Interval Training (HIIT)
• Sessions/week: 5
• Duration/session: 30 minutes
• Workout Level: Intermediate
• Rest Days: Thursday and Sunday
• Rest Between Sets: 30-45 seconds
• Target Gender: Male and Female

Note: You can adjust this workout routine according to your fitness level. For example, you can include more exercises from the above list or increase and decrease the intensity and interval time.

Monday

Exercise	Muscle Worked	Reps
Mountain Climbing	Core	20 seconds
Burpees	Full Body	10 x 2
Farmer’s Walk	Full body	10 x 2
Turkish Getup	Full body	10, 8, 6
Single Kettlebell Deadlift	Legs	8 x 2
Single Kettlebell swings	Legs and Shoulder	10 x 2/side
KB Squat to Press	Legs and Shoulder	10 x 2/side
KB Side Plank	Core	30-sec /side

Tuesday

Exercise	Muscle Worked	Reps
Jump Squat	Full body	15 x 2
Jumping Jacks	Fully Body	20-sec x 2
Kettlebell Windmill	Full body	10 x 2
Kettlebell High Pulls	Full body	10 x 2
Single Leg KB RDL	Legs	8 x 2/side
Single Kettlebell swings	Legs and Shoulder	10 x 2
Kettlebell Suitcase Row	Legs and Shoulder	10 x 2/side
KB Side Bend	Core	30-sec /side
Kettlebell Crunches	Core	10 x 2

Wednesday

Exercise	Muscle Worked	Reps
Burpees	Full Body	10 x 2
KB Clean and Press	Shoulder and Legs	10 x 2
KB Squat to Press	Shoulder and Legs	10 x 2
KB Forward Lunge to Curl	Legs and Biceps	10 x 2
KB Gorilla Row	Back	10 x 2/side
Kettlebell Pullover	Back and Chest	10 x 2
Kettlebell Russian Twist	Core	30-sec /side
KB Crunches	Core	30-sec x 2
KB Side Plank	Core	30-sec /side
Flutter Kicks	Core	20 seconds
Reverse Crunches	Core	20 reps

Friday

Exercise	Muscle Worked	Reps
Mountain Climbing	Core	20 seconds
Jump Squat	Full Body	20 seconds
Kettlebell Farmer’s Walk	Full body	10 x 2
Kettlebell Turkish Get Up	Full body	15, 12, 10
Kettlebell Deadlift	Legs and Back	10 x 2
Single Kettlebell Swings	Legs and Shoulder	10 x 2
Kettlebell High Pulls	Shoulder and Back	10 x 2
KB Side Plank	Core	30-sec /side
Leg Raises	Core	10 x 2
Plank	Core	45-60 sec

Saturday

Exercise	Muscle Worked	Reps
Burpees	Full Body	10 x 2
Single Split Squat	Legs	10 x 2/side
KB Deadlift	Leg and Back	8 x 3
KB Lateral Lunges	Legs	10 x 2/side
Bent-Over Kettlebell Row	Back	10 x 2
Kettlebell Glute Bridge	Glutes	10 x 2
KB Side Bend	Core	10 x 2/side
Tabletop Crunches	Core	10 reps
KB Side Plank	Core	30-sec /side
Reverse Crunches	Core	15-20 reps

Major Benefits of Training with a Single Kettlebell

Full range of motion

A kettlebell allows you to use it in the way you want. You can swing it in the direction you want. It is versatile; you can swing it in front of you, above your head, at your sides, and between your legs.

Power and Explosiveness

Doing workouts with a single kettlebell lets you perform the exercises as fast as possible. Hence, it increases your power and explosiveness.

Burn Calories

Performing high-intensity kettlebell workouts burn a good number of calories that may help you lose weight.

Strength and Flexibility

Kettlebell exercises are great for increasing strength and flexibility. It allows you to target the muscle you want specifically.

---

Single Kettlebell Workout Program PDF

Download one of the programs for future use

---

I hope you’ll get benefit from the above single kettlebell workout program. You can also make adjustments according to your fitness level and goal. Once you complete this routine, you can start this 12-week KB workout plan.