Bigger Stronger Leaner

Tip: The Full-Body Kettlebell Workout

Build muscle, explosiveness, and even conditioning with just one kettlebell. Here's how.

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With just one kettlebell, you can create a workout that'll have you putting in work, sweating, and covering all of these factors in an hour or less:

  • Explosiveness
  • Strength
  • Muscle Building (Time Under Tension)
  • Conditioning
  Exercise Sets Reps
A. Kettlebell Deadlift Jump 4 6-8
B1. Single-Leg Squat to Box 4 6-8/side
B2. 3-Point Kettlebell Row (4 second eccentric) 4 10/side
C1. Offset Single-Leg RDL with Knee Drive 3 10/side
C2. 1-1/2 Rep One-Arm Kettlebell Floor Press 3 10/side
D. Density Training 10 min.*
  1-1/2 Rep Goblet Squat   8
  Single-Arm Clean & Press   5/side
  Reverse Crunch with Kettlebell Pullover   6
E. Kettlebell Swings (EMOM)** 10 min. 12

* Repeat as many sets within the allotted time of the three density exercises. If you repeat this workout, progress by getting more sets or rounds in the 10-minute timeframe. Every 2-3 weeks, increase the amount of time in the set by 2 minutes.
** (EMOM) every minute on the minute.