Nothing ruins summer body workouts at home faster than a routine that asks for five different machines and half a garage to pull off.
Good news? You only need one kettlebell.
Grab whatever weight matches your strength, clear a little floor space, and you’re set for 20 minutes of squats, lunges, presses, rows, and core work that hit you from head to toe.
Here’s how the full body kettlebell workout breaks down.
Squat to Curl
We’re kicking things off with a move that hits your lower body and arms at the same time.
The biggest mistake here is rushing the curl on the way up, when you actually want to curl at the bottom of your squat.
That’s what makes it tougher than it looks, and holding the kettlebell at chest level keeps your core tight too.
How to perform:
- Stand with feet slightly wider than shoulder-width, toes turned out.
- Hold the kettlebell by the handle with both hands, arms hanging in front of your hips.
- Push your hips back and bend your knees to lower into a deep squat.
- At the bottom, curl the kettlebell up to your chest.
- Extend your arms to lower the kettlebell between your legs.
- Push through your heels and stand back up.
- Once standing, curl the kettlebell up to your chest again.
- Lower it back down with your arms fully extended.
Single Leg RDL
Next up is one of my favorite moves for hitting those hard-to-reach glutes and hamstrings.
The hardest part isn’t the stretch though, it’s keeping your hips square instead of letting them rotate open.
What helped me was imagining I was holding a tray of drinks on my lower back that I couldn’t spill.
How to perform:
- Stand holding the kettlebell in both hands, arm hanging straight down.
- Plant your right foot firmly to support your weight.
- Keeping your back straight, hinge forward at your hips.
- At the same time, extend your left leg straight back and up behind you.
- Lower the kettlebell until it stops just in front of your right toes.
- Squeeze your right glute to pull your torso back upright.
- Switch sides and repeat, balancing on your left leg.
Reverse Lunge with Overhead Press
This is the first of two lunge-and-press combos in the workout, and the press is where most people lose their balance.
The fix is to start pressing only after your back knee is already heading down, so your body has a second to settle into the lunge first.
Also, keep your eyes forward instead of looking up at the kettlebell, because looking up is what throws you off.
How to perform:
- Stand holding the kettlebell in your right hand at shoulder level.
- Lean your upper body slightly forward.
- Step your right foot straight back and bend both knees into a reverse lunge.
- As you lower, press the kettlebell straight up toward the ceiling.
- Push off your back foot to return to standing while lowering the kettlebell.
- Switch sides and repeat with your left leg and left arm.
Cocoons
Cocoons are the perfect way to bridge the standing moves into the floor work without losing momentum.
The trick with this one is your breathing, so exhale hard as you crunch in and inhale as you extend back out.
If you’re new to weighted ab work, start without the kettlebell for round one and add it in for round two.
How to perform:
- Lie flat on your back on a mat.
- Grip the kettlebell by the handles and extend your arms behind your head.
- The kettlebell should hover just above the ground.
- Extend your legs straight out, also hovering just above the floor.
- Pull your knees toward your chest while bringing your arms up to meet them.
- Squeeze your abs tightly at the center of the movement.
- Slowly extend your arms and legs back out to the hovering position.
Floor Chest Press
Since you’re already on the ground, we’re going to stay there for a quick chest exercise.
I never appreciated the floor press until I started working out at home without a bench, and now it’s a staple.
Focus on driving the kettlebell up like you’re trying to punch the ceiling, and you’ll feel your chest light up.
How to perform:
- Stay lying flat on your back on the mat.
- Bend your knees and plant your feet flat on the floor.
- Hold the kettlebell with both hands, just above your chest.
- Tuck your shoulder blades down and flat against the floor.
- Press the kettlebell straight up until your arms are fully extended.
- Slowly lower the kettlebell back down to your chest with control.
Curtsy Lunge with Overhead Press
This is the second lunge-and-press combo, but the curtsy angle changes everything because your back leg crosses behind instead of going straight back.
That diagonal step hits the side of your glutes in a way regular lunges totally miss, which is why it feels surprisingly tough.
Plant your front foot wide enough that your knees aren’t fighting each other, otherwise the whole move feels cramped.
How to perform:
- Stand holding the kettlebell by the handles at chest level.
- Step your right foot diagonally back and behind your left leg.
- Bend both knees to lower into a curtsy lunge.
- Push off your back foot and drive your right knee forward and up.
- Balance on your left leg and press the kettlebell straight overhead.
- Lower the kettlebell back to your chest and step back into the next lunge.
- Switch sides and repeat with your left leg.
Single Arm Row
We’re almost done, but first we need to give your back some love.
The biggest mistake I made for the longest time was yanking the kettlebell up with my arm instead of my back.
What finally clicked was leading with my elbow instead of my hand, because once you do that, your back muscles take over automatically.
How to perform:
- Step into a staggered stance with one foot forward and one back.
- Hinge forward at your hips and bend your front knee, keeping your back flat.
- Hold the kettlebell in the hand matching your back leg, arm hanging down.
- Treat your hand like a hook and pull the kettlebell up toward your hip.
- Keep your elbow tucked tightly against your side.
- Squeeze your shoulder blade firmly at the top of the row.
- Lower the kettlebell back down with control, then switch sides.
Half Get-Ups
You made it to the last exercise!
Half get-ups are tricky, not because they’re heavy, but because the coordination takes some getting used to.
The thing nobody tells you is that your eyes are doing half the work, so keep them locked on the kettlebell the whole way up and back down.
How to perform:
- Lie flat on your back holding the kettlebell in your right hand.
- Extend your right arm straight up and keep your eyes locked on the kettlebell.
- Bend your left knee and plant your left foot flat on the ground.
- Keep your right leg extended flat on the floor.
- Engage your core and sit your upper body all the way up.
- Keep the kettlebell pressed straight toward the ceiling the entire time.
- Slowly lower back down with control, then switch sides.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
