Single Kettlebell Workout Program (30-Day Plan)

Whether you’re a beginner or an intermediate if you work out with just a single kettlebell, then this post will be useful for you. In this article, I’ve created a single kettlebell workout program/schedule that can help you increase strength, power, endurance, muscle, and explosiveness. You can also download its PDF for further use.

Doing exercises with a kettlebell is fun, challenging, and motivating.

You can do a myriad of exercises with a single kettlebell that will help you strengthen and build each muscle of your body.

Related: 4 Week Kettlebell Program With PDF

Summary

1. Different people have different goals, that’s why I’m going to hand out a couple of single kettlebell workout plans to build muscle and fat loss. So depending on your fitness goal and level, you can use one of them.

2. Workout Duration: 30 Days, 45-60 minutes daily session

3. Workout Frequency: 4-5 Days a week

4. Routine Type: Full Body (For Muscle Building) and HIIT (For Weight Loss)

5. Interval Between Sets: 60-90 seconds for plan 1 and 30-45 seconds for plan-2

You may also like: Kettlebell Pushups: Variations, How-To & Benefits

Who Can Do This Single Kettlebell Workout Schedule?

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

However, if you have any health problem or if you’re on medication, then you should avoid it. I would suggest you save this routine for future use, so the moment you’ll be fine, you can start this program.

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 few examples of isolation workouts.

Below, you’ll see a list of as many as 35 workouts that you can do with just one kettlebell.

You can also save this: 12 Week Dumbbell Workout Plan (With Free PDF)

Single Kettlebell Workout List

A complete list of single kettlebell workouts (35 exercises) that can help you design your own full-body workout plan:

No.	Exercise	Muscle Worked
1	Single Kettlebell swings	Shoulder
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	Single Kettlebell Deadlift	Lower Body and Back
7	Both Arm Single 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 Side Bend	Core
23	KB Side Plank	Core
24	Kettlebell Russian Twist	Core
25	KB Crunches	Core
26	Kettlebell Pistol Squat	Legs
27	KB Overhead Extension	Triceps
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	Kettlebell Lateral Raise	Shoulder
34	Kettlebell Farmer’s Walk	Full Body
35	KB Forward Lunge to Curl	Legs and Biceps

If you workout at the gym, you can save this: Push Pull Legs 6 Day Split For Strength And Hypertrophy

30-Day Single Kettlebell Workout Program For Mass

Rest Days: 4, 7, 11, 14, 18, 21, 25, 28 (2 days rest each week)

For example, If you start working out from Monday then your rest days will be Thursday and Sunday each week.

Routine Type – Full Body

Rest period between sets: 60-90 seconds

Day 1, 8, 15 & 22

Exercise	Muscle Worked	Reps
Single KB Lunges	Leg	10 x 2/side
Single Kettlebell Squat	Leg	15, 12, 10
Crush Grip Push-up	Chest and Triceps	10 x 2
One-arm KB Floor Press	Chest	10 x 2/side
KB Overhead Press	Shoulder	10 x 2/side
KB Side Plank	Core	30-sec /side

Day 2, 9, 16 & 23

Exercise	Muscle Worked	Reps
KB Farmer’s Walk	Fully Body	10 steps x 2
Kettlebell Pullover	Chest and Back	10 x 2
Bent-Over Kettlebell Row	Back and Biceps	10 x 2/side
Kettlebell High Pulls	Legs, Back and Shoulder	10 x 2
KB Bicep Curl	Biceps	10 x 2/side
Kettlebell Good Morning	Hamstring, and Lower Back	10 x 2

Day 3, 10, 17 & 24

Exercise	Muscle Worked	Reps
KB Squat to Press	Leg	10 x 2/side
KB Lateral Lunge	Leg	10 x 2/side
KB Clean and Press	Shoulder and Legs	10 x 2
Crush Grip Push-up	Chest and Triceps	10 x 2
Kettlebell Windmill	Full Body	10 x 2
Kettlebell Turkish Get Up	Full Body	10 x 2

Day 5, 12, 19 & 26

Exercise	Muscle Worked	Reps
Single Kettlebell swings	Leg	10 x 2/side
Single KB Deadlift	Leg	10, 8, 6
Single KB Gorilla Row	Back	10 x 2/side
Kettlebell Curl	Biceps	10 x 2
KB Clean and Press	Shoulder and Legs	10 x 2/side
KB Side Bend	Core	30-sec /side

Day 6, 13, 20 & 27

Exercise	Muscle Worked	Reps
KB Forward Lunge to Curl	Leg and Biceps	10 x 2/side
KB Squat to Press	Leg and Shoulder	15, 12, 10
KB Floor Squeeze Press	Chest and Triceps	10 x 2
Kettlebell Lateral Raise	Shoulder	10 x 2/side
Kettlebell High Pulls	Leg, Back and Shoulder	10 x 2
KB Crunches	Core	10 reps
KB Russian Twist	Core	10 reps

Single Kettlebell Workout Plan For Fat Loss (Weekly Routine)

Routine Type: High-intensity Interval Training (HIIT)

Try to perform each exercise as fast as possible with a short period of rest between sets.

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

A universal tip for weight loss is to eat fewer calories than your body releases during the day to lose weight gradually. And that is 100 percent true.

But HIIT program will also assist in the weight loss process shown in several studies.

HIIT improves aerobic and anaerobic fitness, lowers blood sugar levels, strengthens muscle, and reduces subcutaneous fat. ¹High-Intensity Intermittent Exercise and Fat Loss – National Institue of Health

So doing weight training with high-intensity exercise can be useful for you if you’re trying to shed your excess body fats.

Rest Days: Thursday and Sunday

Rest Between Sets: 30-45 seconds

Monday

Exercise	Muscle Worked	Reps
Mountain Climbing	Core	20 seconds
Burpees	Full Body	10 x 2
Kettlebell Farmer’s Walk	Full body	10 x 2
Kettlebell Turkish Get Up	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 you can. 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.

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Single Kettlebell Workout Program PDF

Download one of the programs for future use

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I hope you’ll get benefit from the above single kettlebell workout program. You can make some changes if you want according to your strength and fitness. You can also save the following plans and exercises for future use.

7 Day Gym Workout Plan With PDF

4 Week Workout Plan For Weight Loss (With PDF)

12 Week Dumbbell Workout Plan (With Free PDF)

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References

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  High-Intensity Intermittent Exercise and Fat Loss – National Institue of Health