Welcome to the 15 min Single Kettlebell Full Body Workout.
If you are new here, I’m a big fan of simple and effective workouts which combine bodyweight, dumbbell, and kettlebell exercises. (click on the link if you are curious to learn more about the different types of exercises and have some movement demonstrations).
Just pick 2 to 4 exercises and get going, especially when you are short on time.
I usually choose either an AMRAP (as many reps as possible) or EMOM (every minute on the minute) format to keep things simple.
The following workout is a combination of two regular bodyweight movements with the push-ups and air squat and the kettlebell snatch which is a more challenging movement.
Let’s get to the workout, shall we?
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
15 min Single Kettlebell Full Body Workout
15min AMRAP (as many reps as possible):
10 Air Squats
9 Kettlebell Snatch (Right)
9 Kettlebell Snatch (Left)
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Workout Video (Adblocker – off)
How to approach it?
If you don’t have a kettlebell, you can of course also use a dumbbell for this workout.
The workout might look easy on paper but you will feel by the second round if you don’t pace yourself from the beginning.
The number of reps will catch up with you pretty quickly, so I suggest that you start with a relatively moderate pace and leave a little bit of energy in the tank for the later rounds.
Try to minimize your rest time, but if you need a breather, take one.
The goal of this workout is not to destroy you but to build your conditioning.
In case you are struggling with some of the movements, I would suggest some of the following scaling options.
- If you don’t have any problems performing the movement but get fatigued really fast, scale down the number of reps. You can start with 8 reps for each movement and just go from there. If you still feel like it’s too much, go down to 6 reps.
- If you are struggling with some of the movements due to for example an injury, here are some suggestions on how to work around it:
- Air Squat: if regular squats cause you any pain or trouble switch over lunges or doing a wallsit for 20 seconds.
- Kettlebell Snatch: if the movement is a little too difficult for you to start with, I would suggest doing a kettlebell clean and press.
- Push-Ups: if you struggling stringing together your push-ups, go ahead and do knee push-ups.
(click on the links for movement demonstration)
After you finished the training session, make sure to have a proper cool-down to avoid injuries & give your body the time to recover:
If you enjoyed this 15 min AMRAP workout, you definitely want to give the following workouts a try or bookmark them for later.