This full body kettlebell workout is short, but it will not disappoint. It’s intense, yes, but thankfully it’s over in just 22 minutes. And using combination moves (like my last workout), it keeps things interesting!
This is one of my favorite kettlebell workouts for when I want something really challenging, with a lot of strength training AND cardio, and I have limited time. Full body is great for getting an all-over sweat, and kettlebell workouts keep things challenging. It’s also a good one for doing at home, because while there is technically a jump in there, you can make it very slight, since there’s weight involved.
I did this the other day because I have had a hella stressful week, an incredibly angry-making day, and I just needed something effective in as little time as possible. Full body kettlebell workout? Yes, please!
I used 2x20lbs kettlebells, but you could easily use dumbbells. For modifications on the lower body, you could use lighter weights, or even bodyweight.
I named this workout “Salty Dog Workout,” and while I forget exactly why, it’s probably because of all the sweat pouring off my face.
Kettlebells vs. Dumbbells.
Both kettlebells and dumbbells are amazing pieces of equipment, and sometimes are interchangeable, and sometimes one works better than the other.
If you’re a beginner, I highly suggest staying with dumbbells for a bit. Why? Well, dumbbells are easier to maneuver. If you’re still getting used to just lifting weight in general, you don’t need the extra challenge that the instability of kettlebells offers. You want to get to a place where your muscles are activating properly, you’re learning proper form, and you can safely progress.
Kettlebells hang down and are a little more wobbly as you swing, lift and clean and jerk them around. They are ideal for many full body moves because they engage your entire body, not just the main muscle groups you’re working, which means they’re great for working your core.
However, if you don’t need the extra challenge, save it for later. Trust me—you’ll always be needing new challenges, so space them out.
That being said, if kettlebells happened to be the only equipment you have, this workout shouldn’t be too bad for you, since the movements using the kettlebells are very basic—no cleans, snatches, swings, etc. The weights just hang down by your sides. And keep in mind that in general, because kettlebells are just harder, you’ll usually need a slightly lighter kettlebell weight than dumbbells.
Enjoy!
Instructions.
Salty Dog Workout.
22 minute countdown (AMRAP).
- 4 reps of lower body combo:
- 5 back lunge (2 kettlebells/dumbbells) and knee up, 5 jump squat and squat (or complete jump squat, coming up in between). Alternate sides, so each side gets 2 reps per cycle.
- 4 reps of upper body combo:
- 2 triple reptile run and push-up, 6 reptile push-offs, 6 back lifts.
Lower body combo.
You will likely have to put the weights down between reps (because it’s hard!), but you do hold the weights the entire time, unless you’re doing this bodyweight. The squat part is 5 complete jump squats, so it’s not like normal where it’s jump, squat down, jump, squat down, etc. You come up between each one, so it’s squat, jump up, squat down, come up. Squat down, jump up, etc. Do all 5 lunges on one side, then the next rep of the combo do the other side, so each leg gets 2 reps of the combo, or 10 lunges total per that combo session.
Modifications.
The movements are pretty simple, so just use a lighter weight or even no weight. You could also use weight for the lunges and put them down for the jump squats. You could also do regular squats if jumps are challenging.
Upper body combo.
Reptile run.
(The picture above isn’t exactly it, but it shows the positions. Read below.)
A reptile run starts in the lower part of the reptile push-up stance. You start in a push-up plank then lower down to a push-up as one knee bends outward. Stay in the down position, with your elbows bent, your body straight but slightly off the floor, with one leg out to the side. Then jump and switch your legs three times, keeping your body as immobile as possible, still close to the ground. Then come up, placing your leg back to neutral. You should have switched legs during this rep. Do two reps.
Reptile push-offs.
Then lower down to the floor and do 6 reptile push-offs. Push-offs are like push-ups, but you go down all the way to the ground. When you come back up, be sure your body is strong and straight. In reptile push-offs, you lower down with one leg out. Come back up, switch legs (jumping or just placing) and lower again, with the other leg out. Do six reps.
Back lifts.
Lower yourself back to the ground, both legs straight. Bring your arms out in front of you, like superman, but off the ground. Move your arms out to your sides as you pull your torso up off the ground as much as possible, feeling the back muscles pulling your arms and your body up off the floor. You will probably only get your chest off the ground.
Modifications.
Don’t jump your feet in the reptile run. Just place. If you can’t also then do a push-up, lower to the ground and do the push-ups on your knees. Push offs you can do from your knees. Back lifts don’t need modifications.
Write it down!
Write down your scores so you can challenge yourself next time. Check out other workouts here. I hope to add more full body kettlebell workout in the future.