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3 Day Full Body Beginner Kettlebell

Workout

Kettlebell training promotes functionality. Full body training is

efficient. And pairing them both together is an excellent way to
maximize your workouts!
 Workout Summary

Main Goal Build Muscle

Workout Type Full Body

Training Level Beginner

Program Duration 4 weeks

Days Per Week 3

Time Per Workout 20-45 minutes

Equipment Required Kettle Bells

Target Gender Male & Female

Recommended Supplements Protein Powder, Creatine (Optional)

Author Josh England

Workout PDF Download Workout

Workout Description
There’s two elements to this program that I know you’ll love.

Firstly, it’s a full body workout.

This means you can get more done in less training sessions per week. All while having
very effective calorie burning training sessions.

Secondly, you’ll be able to perform it anywhere because you only need one thing to do it.

A kettlebell.

Why Kettlebell Training is Becoming Popular

The rise of kettlebell training can really be chalked up to practicality.

The kettlebell itself is small and easy to store in your home gym. You can have a
collection of several and they don’t take up much room outside of a corner or a wall.
Obviously, this is a huge bonus if you have gym-itation, enjoy training at home, or are
someone who travels frequently (so long as you have a kettlebell, you have a workout).

The actual shape of the kettlebell - and typical kettlebell exercises - also promotes
functionality in your training. And since functional training is all the rage, it’s at least
worth exploring adding various kettlebell movements to your training (if that’s something
you want to promote).

Lastly, the kettlebell promotes explosiveness and can be an awesome tool to utilize when
learning some of the more advanced Olympic movements. However, we won’t focus too
much on these exercises for the time being (just a couple sprinkled in).

So, let’s go ahead and get into the three weekly full body workout options you’ll have in
this particular program.

3 Day Full Body Kettlebell Workout

Each of the following workouts can be performed once per week, or if you enjoy a
particular one you can perform it multiple times per week.

The program itself is aimed more towards beginners, so the goal is to simply establish a
workout routine and get you to consistently commit to working out 3xs per week each
week. So, if you enjoy one of these workouts more than another, perform it.

Since they’re all full body workouts, there’s really no harm in doing so. You’ll see the
results you are hoping for regardless. Although, they do differ and train different key
movement patterns. So, for the sake of variety and movement proficiency, it is probably
in your best interest to cycle among the three, at least from time to time.

Each exercise is meant to be performed in a straight set fashion. Finish all the sets of
each exercise before moving on to the next.

In between sets and exercises, rest for 30ish seconds. This should be just enough time
to catch your breath and move right into the following set. Of course, if you need
additional time to catch your breath, take it. And gradually progress until you are able to
finish the workout with just 30 second rest periods.

Kettlebell selection will be highly individualized. If you have one kettlebell, perform the
routine with the kettlebell you have. Once you have finished the program, look to
purchase a slightly heavier kettlebell if you are interested in continuing on with kettlebell
training.

If you have access to multiple kettlebells, use a weight that makes each exercise
challenging. If we’re talking about the RPE system, you’ll want to aim for about 6 RPE.
This should be about a 75% intensity. In other words, you should feel as though you
finish each set with 2 (maybe 3) reps still left in the tank.
The program duration is listed as 4 weeks. You could perform it for however long you
wish, honestly. I would recommend that every 4 weeks you look into purchasing that
heavier kettlebell or increasing the weight used otherwise.

Full Body Kettlebell Workout 1

Exercise Sets Reps

Kettlebell Squat 3 8

Kettlebell Swing 3 8

Kettlebell Row 3 8

Kettlebell Overhead Press 3 8

Turkish Get Up 3 6 Each

Full Body Kettlebell Workout 2

Exercise Sets Reps

Kettlebell Romanian Deadlift 3 8

Kettlebell Split Lunge 3 8 Each

Kettlebell Snatch 3 6

Kettlebell Row 3 8

One Arm Kettlebell Floor Press 3 8 Each

Full Body Kettlebell Workout 3

Exercise Sets Reps

Kettlebell Sumo Deadlift 3 8

Kettlebell Lateral Lunge 3 8 Each

Kettlebell Clean 3 6

Kettlebell Upright Row 3 8

Kettlebell Angled Press 3 8

Conclusion
Kettlebells are a great tool to utilize in your training. They allow you to practice some of
the more advanced movement patterns with a limited load. These movement patterns
can help promote functionality and build lean muscle.
The routines above are full body workouts. However, they only scratch the surface when
it comes to kettlebell training.

They can be utilized as a starting point to build great foundational kettlebell strength to
build upon in future, more advanced kettlebell workouts.

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About The Author

Josh England
Josh England is the Web Content Manager at Muscle & Strength. His goal is
to provide M&S's readers with the most relevant fitness content available.
View all by Josh England »

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