The routine
Full body · one kettlebell
- One-Arm Kettlebell Swings 4 × 15
- Kettlebell Thruster 3 × 10
- Goblet Squat 3 × 12
- Two-Arm Kettlebell Row 3 × 12
- Kettlebell Windmill 3 × 8
Best for home training and conditioning with one kettlebell.
Kettlebell Full-Body
Full body · one kettlebell
A single kettlebell can train strength and conditioning at once. Swings build explosive hips and get you breathing hard, while thrusters, squats, and rows cover the main strength patterns.
This plan works with just one bell, making it ideal for home training or a quick, intense session. Move with control, especially on the swings and windmills.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Can one kettlebell be a full workout?
Yes. A single kettlebell covers swings, squats, presses, and rows, which together train the whole body for both strength and conditioning.
Are kettlebell swings good for fat loss?
They are excellent conditioning: high-rep swings raise your heart rate and burn energy while building the posterior chain. Combined with a sensible diet, they help with fat loss.
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