Single Kettlebell Workout Program (7-Day Plan)

What Is a Kettlebell?

The kettlebell is a spherical dumbbell or free weight with a flat base and an arced grip. It resembles a cannonball with a handle or a teapot without the spout, therefore the English term "kettlebell." They are generally made of steel or cast iron.

Unlike a dumbbell, the center of mass of a kettlebell extends far beyond hand. Kettlebells can be swung, tossed, juggled, pushed, held, controlled, and moved in a variety of ways. They are small and accessible, and they may be used in various sports and fitness activities. 

Initially, they were used by Russian farmers to show their power. In the 1700s, they were used to weigh crops in Russia. Legend has it that farmers used primitive kettlebells to swing in their spare time. Some competitions featured juggling and other tricky tricks as more farmers began using kettlebells for fitness and fun.

Although kettlebells are old enough, they are still used for effective workouts. The Kettlebells were first used for weightlifting competitions and daily exercises. They are a fantastic way to lose weight, tone your body, improve cardiovascular fitness and strength, and keep your joints healthy, mobile, and flexible.

To increase functional strength and flexibility, the military in Europe and Russia began using kettlebells in the 1900s. Kettlebells quickly became well-known around the world. They can be found everywhere, from competitions all around the globe to home gyms in the suburbs to competitions worldwide. 

Although the kettlebell has not changed in its long history, new routines and moves have been developed to make the most out of this amazing piece of equipment. The kettlebell is a versatile and fun addition to any workout program. It can be placed anywhere and used indoors or out.

Can You Workout With Just One Kettlebell?

Of course, you can! In fact, a kettlebell is by far the most efficient and convenient way to condition your body. There is no excuse to 'no workout' even if you have a single kettlebell. 

Kettlebells offer freedom unmatched by any other gym equipment. You can carry it easily to work out anywhere. You can use it at home, out in the garden or the sun on the beach. 

Depending on your strength and workout routine, a kettlebell can provide you with lots of calorie burn during and after the workout. It will enhance your stability and endurance by working on every muscle of your body.

When you are in a flow, performing repeated kettlebell exercises without resting, kettlebell workouts can challenge your cardiovascular ability. This study found that kettlebell exercise can both tax the anaerobic and aerobic systems.

Likewise, workouts like the kettlebell swing and the kettlebell snatch are ballistic movements that significantly increase strength and explosivity. The kettlebell's off-centered handles provide an ongoing challenge to core stability and shoulder strength.

So before getting started with our 7-day single kettlebell workout plan, if you don't have a kettlebell, no worries! Order now at DMoose from your comfortable weight ranges between 4kg for 9lbs to 32kgs for 70lbs.

Investing in this piece of equipment, you can work on your core, leg, and arm strength. It is used to do deadlifts, squats, swings, lifts, get-ups, and other exercises that target different muscle groups such as biceps, legs, and shoulders.

Kettlebell Workout Plan

This kettlebell workout plan is perfect for home kettlebell training for beginners or intermediate performers that targets full body muscles for muscle toning and weight loss. However, it is best to be careful not to overdo it as some of them are quite intense and may require a day of rest.

Related Article: Boost Your Performance Using Compression Arm Sleeves While Exercising

Day One: The Perfect Pair

1. Double Handed Swing – 20 Reps

• Swing the handle between your legs by grasping it with both hands.
• Next, move your hips forward while straightening your knees.
• The bell will be thrown through your legs until it reaches your chest.

2. Push-Ups – 10, 9, 8, 7 etc.

• Place the kettlebell on a mat. With your hands still holding the kettlebell, get into a plank position.
• To push up, bend your arms so that you lower your body towards the floor.
• Continue to push yourself back up towards the plank and repeat 10 times.

This is a super easy home kettlebell workout. First, do 20 double-handed swings, then do 10 push-ups. Then, repeat the 20 swings followed by 9 push-ups. 

Keep going with the swings and push-ups, decreasing one push-up in each rep. Consequently, you will have completed 200 swings and 55 push-ups at the end.

It would be amazing to complete the exercise in less than 10 minutes.

Day Two: Take Five Kettlebell Circuit Workout

1. Double Handed Squats – 20 Reps

• Hold the kettlebell with both your hands. Standing with your feet shoulder-width apart, toes slightly out, your core braced and chest up, place your feet steady on the floor.
• Start a simple squat movement. Keep your hips back and bend your knees so that they fall out but not beyond the toes.
• When your thighs are parallel to the ground, stop. Repeat 20 times.

2. Snatch – 20 Reps

• To get the kettlebell moving, use a low-inertia swing.
• Do a vertical acceleration pull using hip and trap while pushing with your opposite foot.
• With the thumb facing back, insert your hand into the handle. It will be easier to flip the kettlebell while doing the exercise if you have a loose grip.
• Lockout (fixate) the kettlebell above your head.
• Hyperextension can be avoided by bending the trunk.
• Pull back your hand and switch to the backswing.

3. Reverse Lunge – 20 Reps

• Hold the kettlebell with both hands. Stand straight up and support your core muscles.
• Next, take a big step backward using your left foot.
• Now bend your right knee to 90 degrees.
• Next, lower your left knee so that it is bent at a right angle.
• Push back up, then return to the original position.
• Repeat with alternating legs.

4. Push Up – 20 Reps

Push-ups, as demonstrated above 

5. Double Handed Swing – 20 Reps

Double handed swing, as demonstrated above 

Repeat – 15, 10, 5 Reps

Day two kettlebell workout includes 5 exercises. Each exercise should be performed for 20 reps. The kettlebell circuit is then repeated for 15 reps, 10 reps, and finally 5 reps.

Day Three: Climb to Fitness With Kettlebell

1. Burpees – 30 Secs/rest 30 Secs

• Stand tall and get to a squat position keeping your hands on the ground.
• Next, jump backward with your feet and place your plank on the ground.
• Step forward with your feet to a squat, then jump up or stand. Repeat.
• You can add a push-up if you like!

2. Slow Mountain Climbers – 30 Secs

• Get down on your knees and hands.
• Place your right foot ahead of your right hand, and then extend your left arm behind you.
• You can switch your legs by moving your arms in one smooth motion.

3. Alternating Swings – 30 Secs

• This move may be easier if you start with a lighter weight. It retains all the basic principles of a swing. Standing with your feet hip-width, place your hands on the kettlebell handle with your right hand. Keep your arms straight in front.
• To swing the kettlebell between your legs, bend your knees slightly.
• Standing straight up, thrust your hips forward explosively. Squeezing your glutes will help you to extend your right arm forward until it reaches chest height (but not above your shoulders).
• Bring your left hand up and transfer the weight to your right hand at the top of each movement. Allow your left hand to lower the weight. Now, you can hinge at your hips and immediately move into the next rep.
• Keep moving the weight from one hand to another with each repetition. This is a cardio-strength exercise.

4. Push-ups – 30 Secs

Push-ups, as demonstrated above

5. Double Handed Squats – 30 Secs

Double handed squats, as demonstrated above

Day three is a ladder of workout movements that adds new exercises after each rest period. You will start by doing 30 burpees. Then, rest for 30 seconds.

Next, perform 30 seconds of burpees. Then do 30 seconds more slow mountain climbers. Rest for 30 seconds. You can continue adding one more circuit to complete all 5 exercises.

When you feel strong, you can climb up the ladder again by doing an exercise each round. It can be quite exciting to climb up and down the ladder.

Day Four: The Kettlebell Workout Test

1. Snatch – 3 Mins

Same as above

2. Push-Ups – 3 Mins

Same as above

3. Double Handed Squats – 3 Mins

Same as above

4. Slow Mountain Climbers – 3 Mins

Same as above 

5. Double Lunge – 3 Mins

This test can be used to track your progress. Every month, you can take this test to see if your strength is increasing. Each exercise should be completed for three minutes. 

Keep track of your reps and rest for one minute between each set. Switch sides for the snatches and lunges every 10 reps.

Day Five: 5 Step Kettlebell Workout Ladder

1. One-handed Swing – 5 Reps Each

• Stand feet slightly wider than shoulder-width apart. Bend your knees and hips slightly.
• Hold the kb handle in your right hand, and then extend your left arm from your side.
• Begin by moving your right hand backward between your legs. Keep the handle of your kettlebell slightly higher than your knees.
• By forcing your glutes to move forward, you can snap your hips by lifting your chest and squeezing your glutes. The kettlebell should move forward by itself.
• Slowly return to the original position, complete your repetitions, and then repeat the process with the other arm.

2. High Pulls – 5 Reps Each

• Place the kettlebell between both your feet.
• At 45 degrees, your feet should not be more than shoulder-width apart. Keep your spine neutral and bend your knees to squat.
• Use both your hands to pick the kettlebell. Push through your heels using your other hand.
• As you return to your original position, engage your core and pull the kettlebell up to your hips.
• The kettlebell should be raised until it reaches your chin.
• Point your elbows upwards. Lower the kettlebell to your waist, and then return to the squat position. Repeat.

3. Snatch – 5 Reps Each

As demonstrated above 

4. Windmill – 5 Reps Each

• Begin with your feet hip wide open. To allow greater motion, make sure your toes can be slightly rotated.
• Grab the kettlebell in your right hand, and then extend your right arm above your head. Your right palm should be facing forward. Expand your left arm in front of the left thigh. Your arms may look like two arms in a windmill when you hold them this way.
• Lower your upper body to the left by bending at the hips. While your left hand is facing forward, your left hand will slide towards your foot near your left leg. Your right arm should be completely extended and straight.
• Your torso will tip to the left but slightly rotate to the right in the lowest position (with your left hand near the left foot). If done correctly, you will feel some weight shifting into your right hip.
• Invert the movement and lift the body, keeping the spine straight. Maintain a steady weight and elevate your right shoulder. Restart from the beginning.
• Ensure that your back remains straight throughout the move. Perform 5 repetitions to the right, then place the kettlebell in your left hand and bend over to the other side.

Note: Repeat adding any one of the exercises from below, completing your set of 5 kettlebell workouts.

5. Clean & Press – 5 Reps Each

• Stand tall while holding a bell in your hand.
• Now, let the bell travel between your legs.
• Move your hips forward, swing the bell upwards and squat down to catch it in the front-rack position.
• Get up. Stand straight up. Press the bell straight overhead until your elbow locks out. This is one repetition.

6. Double Lunge– 5 Reps Each

As demonstrated above

7. Squat & Press – 5 Reps Each

This kettlebell exercise involves a kettlebell clean first, then a kettlebell squat. Finally, you drive up to an overhead press.

This Day 5 fun kettlebell routine adds a different exercise to each round. Begin with the first four exercises and do 5 reps on each side.

Next, take a break for 1 minute, then go back to the exercise and add the next exercise after the Snatch. Always finish with the Windmill.

Keep adding new exercises to your round until you have completed all seven, ending with the Windmill.

Day Six: Kettlebell Workout Super Sized

1. Clean & Press – 10 Reps Each

Same as above 

2. Double Lunge – 10 Reps Each

Same as above 

3. Single-leg Deadlift – 10 Reps Each

• Hold a kettlebell in one hand and raise your same foot off the ground.
• Keep your back neutral and lean forward.
• The kettlebell will drop towards the ground. Lift the kettlebell bringing your leg back to the standing position.

4. Squat Racked – 10 Reps Each

• The "Rack" position is where the kettlebell rests at shoulder height on your forearms and biceps. You can place your arm across your shoulder in a neutral position with your wrist and elbow close to your ribs.
• Stand shoulder-width apart and keep your toes pointed out at least five to ten degrees.
• Rather than sitting back as you might in other squat variations, sit straight down. Keep your hips under you and your heels in place. This doesn't mean your toes should not touch the ground. We also want them to be down. This simply means that you should feel your heels touch the ground when you squat. It may also help to use your hamstrings as a pull yourself down.
• Now that you are in the bottom position of the ladder keep your hands tight. Don't rush to get out. You can take a deep breath in and then exhale to get up.
• Imagine that you are exhaling and pressing the ground with your heels. This will allow you to stand taller. Keep your hips strong and stable, and keep them under you.
• Press the ground until you reach the top and end in the same neutral place you were in when you started.

5. Windmill – 10 Reps Each

Same as above

This Day Six Double kettlebell workout will increase your strength and cardio.

Do the first block 10 times on each side.

Perform the second block 20 reps per side. You can do up to three complete kettlebell circuits.

Day Seven: A Pressing Minute and Kettlebell

1. One-handed Swing – 60 Secs Each

Same as above

2. Double Lunge – 60 Secs Each

Same as above

3. High Pulls – 60 Secs Each

Same as above

4. Squat & Press – 60 Secs Each

Same as above

5. Snatch – 60 Secs Each

Same as above

6. Sit & Press – 60 Secs

• Lie flat on your stomach, keeping the kettlebell close to your chest.
• Then, lift the kettlebell overhead and sit up.
• Slowly lower the kettlebell down to your chest and lower back to the floor slowly.

Day seven is a motivational workout, as you only need to do each exercise once.

Your timer should be set to ring every 60 seconds. Begin with 60 seconds of swings on each side. Next, you may perform 10 push-ups in the third minute. Rest for the remaining minutes. Keep doing each exercise, adding 10 push-ups to the rest periods. 

Conclusion

These seven-day single kettlebell full-body workout routines are great to work out at home or the gym. These also include bodyweight exercises that are great to add endurance and strength to your routine. 

Along with some basics, these also include some advanced kettlebell training. However, you should learn the basics of kettlebell exercises before you can move on to more advanced kettlebell workouts.

Grab a kettlebell that challenges you and performs in the best form. This seven-day routine will be fun and motivating whether you want to tone your muscles or lose fat.

Take your time, and master each exercise. Enjoy your workouts, and all the best!