Free personalized workout plan

Single Kettlebell Muscle Building At Home Workout

By Luka Hocevar

Experience
Intermediate (2-3 years)
Time
49 minutes/day
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
1 x Kettlebell, Bodyweight, Loop Bands
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This is a single kettlebell session that will help maintain and even build muscle if you progressed it throughout the weeks while at home.


Since I don't know your KB availability, the first part of it is based on AMRAP (as many quality reps as possible for the set), which you can then work on beating weekly. The more technically complex exercises come first, after the warm up of course, then it goes to some exercises that are more simple to execute. It goes without saying but I'll remind you that you MUST focus on quality of reps and stop if your form goes to crap. Ok? Good talk :)

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Media



Circuit
Kettlebell Squat Clean demonstrationPlay Kettlebell Squat Clean demonstration
2 sets, AMAP reps, (rest 60s)
70% of 1RM
Show Alternative Exercises
Single Kettlebell Clean and Press demonstrationPlay Single Kettlebell Clean and Press demonstration
2 sets, AMAP reps, (rest 60s)
70% of 1RM
Show Alternative Exercises
Circuit
Reverse Kettlebell Lunge demonstrationPlay Reverse Kettlebell Lunge demonstration
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Kettlebell One-Arm Row demonstrationPlay Kettlebell One-Arm Row demonstration
2 sets, AMAP reps, (rest 60s)
70% of 1RM
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Circuit
Kettlebell Deadlift demonstrationPlay Kettlebell Deadlift demonstration
8 min, 2 - 8 reps, (rest 60s)
Density 2-4-6-8 reps
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Crouching Tiger Push Ups demonstrationPlay Crouching Tiger Push Ups demonstration
8 min, 2 - 8 reps, (rest 60s)
Density 2-4-6-8 reps
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Circuit
1 and a half Kettlebell Goblet Squats demonstrationPlay 1 and a half Kettlebell Goblet Squats demonstration
8 min, 8 - 10 reps, (rest 60s)
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Straight Arm Pulldown with Resistance Band demonstrationPlay Straight Arm Pulldown with Resistance Band demonstration
8 min, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/10/2021, UTC


Last Updated: 6/17/2021, UTC

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