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.
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 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)
References
- 1High-Intensity Intermittent Exercise and Fat Loss – National Institue of Health
