The Kettlebell Crusher

Intro

This kettlebell workout plan is designed to boost strength, endurance, and coordination for both beginners and intermediates. By combining foundational exercises with dynamic, full-body movements, it engages all major muscle groups, enhances stability, and improves cardiovascular fitness in just 20 minutes. 

For beginners, the workout focuses on mastering form and building a solid strength base, while the intermediate routine adds complexity and intensity for a greater challenge. With a mobility-focused warm-up to start, an efficient workout to build strength and tone, and a cool-down for recovery, this kettlebell routine offers a complete and effective training experience.

Safety

When using kettlebells in a workout, prioritise safety by focusing on proper form and technique. Always start with a weight that allows you to maintain control throughout each movement, ensuring that your back stays straight and core engaged to avoid injury. 

Warm up properly to prevent muscle strains, and avoid jerking or overextending your joints. Keep a firm grip on the handle and clear your workout space of obstacles to prevent tripping or dropping the kettlebell. 

Lastly, progress gradually in weight and intensity to avoid overexertion, and listen to your body to prevent overuse injuries.

Mobility-Focused Warm-Up (for Both Levels)

Duration: ~5 minutes

Equipment: Bodyweight or light kettlebell (optional)

1. Arm Circles – 30 seconds each direction

• Loosen up shoulders by making small and large circles.

2. Hip Openers – 10 reps per leg

• Lift knee and make large circles to open up hips.

3. World’s Greatest Stretch – 5 reps per side

• Step into a lunge, place opposite hand on the ground, reach arm up, and twist toward the front knee.

4. Bodyweight Squats – 10 reps

• Warm up legs and hips; squat down slowly, focusing on depth and form.

5. Kettlebell Halo – 5 reps each direction (optional)

• Hold a light kettlebell close to your chest, circle it around your head to warm up shoulders.

Workout

Beginner Level Workout

Duration: 20 minutes

Structure: 4 rounds of the following exercises; perform each for 40 seconds with 20 seconds rest in between. Rest 1 minute between rounds.

1. Kettlebell Deadlift

• Form: Place the kettlebell between feet. Hinge at the hips, keep back flat, grip the kettlebell, and stand tall by squeezing glutes at the top.
• Target Muscles: Hamstrings, glutes, lower back.

2. Goblet Squat

• Form: Hold kettlebell close to chest, squat down, keeping chest up and knees tracking over toes.
• Target Muscles: Quads, glutes, core.

3. Kettlebell Row (Right Side)

• Form: In a staggered stance, rest one hand on your knee and row kettlebell to hip with the opposite hand.
• Target Muscles: Upper back, biceps, core.

4. Kettlebell Row (Left Side)

5. Kettlebell March

• Form: Hold kettlebell at chest height, march in place, lifting knees up high. Keep core engaged.
• Target Muscles: Core, hip flexors, shoulders.

6. Russian Kettlebell Swing

• Form: Stand with feet shoulder-width apart, hinge at hips, and swing kettlebell to chest height, engaging glutes and core.
• Target Muscles: Hamstrings, glutes, shoulders, core.

Intermediate Level Workout

Duration: 20 minutes

Structure: 4 rounds of the following exercises; perform each for 45 seconds with 15 seconds rest in between. Rest 1 minute between rounds.

1. Single-Arm Kettlebell Clean (Right Side)

• Form: Hinge at hips, swing kettlebell and bring it to shoulder height with a quick movement.
• Target Muscles: Shoulders, core, glutes.

2. Single-Arm Kettlebell Clean (Left Side)

3. Kettlebell Front Squat

• Form: Hold kettlebell in a rack position at shoulder height. Perform a squat, keeping chest up and knees tracking over toes.
• Target Muscles: Quads, glutes, core, shoulders.

4. Single-Arm Kettlebell Press (Right Side)

• Form: Hold kettlebell at shoulder height, press overhead, then bring it back down slowly.
• Target Muscles: Shoulders, triceps, core.

5. Single-Arm Kettlebell Press (Left Side)

6. Alternating Kettlebell Swing

• Form: Swing the kettlebell up to chest height, then switch hands mid-swing.
• Target Muscles: Glutes, hamstrings, core, shoulders.

7. Kettlebell Windmill (Right Side)

• Form: Hold kettlebell overhead with one hand, hinge at hips to bring opposite hand to the floor. Keep eyes on the kettlebell.
• Target Muscles: Obliques, shoulders, hamstrings.

8. Kettlebell Windmill (Left Side)

Cool Down / Stretch (for Both Levels)

Duration: ~5 minutes

Focus on stretching the major muscle groups used in the workout.

1. Standing Forward Fold – 30 seconds

• Stretch hamstrings and lower back. Allow arms to hang toward the floor.

2. Cobra Stretch – 30 seconds

• Lay on your stomach, press into your hands, and extend back to open up the chest and core.

3. Child’s Pose – 30 seconds

• Sit back onto heels, reach arms forward, and relax into the stretch for the lower back and shoulders.

4. Seated Figure-Four Stretch – 30 seconds per side

• Cross one ankle over the opposite knee and lean forward slightly to stretch glutes and hips.

5. Shoulder Stretch Across Body – 30 seconds per side

• Pull one arm across the chest to stretch the shoulder.

Conclusion

These workouts offer balanced, full-body routines to build strength, coordination, and endurance with kettlebells. As both beginners and intermediates progress, they can gradually increase the weight or duration of work intervals for further challenge. Enjoy!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.