15 Min Full Body Kettlebell Workout at Home

15 Min Full Body Kettlebell Workout at Home is an excellent little add on total body kettlebell workout. In fact, that is how I used it today. I am doing Caroline Girvin‘s Kickass Kettlebell Series, so I used this as a finisher. In fact, the set up (supersets) is very similar to the workout I had just completed: Day 4 Kettlebell Cardio, though the interval times are different. In this workout each strength exercise is superset with a kettlebell swing. The kettlebell swing is your cardio move so this is a cardio + strength workout. Each exercise is done for 30 seconds; since you are super-setting you do one minute of work (one strength exercise + a kettlebell swing) then you get 30 seconds of rest. Because of the superset format I used the same kettlebell for the swing that I did for the strength exercise, except for #13-20 below; 35 pounds is too heavy for a kettlebell swing, for me at least, so I quickly swapped to a lighter kettlebell for the swing. This really is an excellent finisher workout to add onto the end of any kettlebell workout. This is one of Caroline’s older workouts (though none of her workouts are “old”) and she does not have the little bar at the bottom of the screen, counting down the workout time as a percentage. I missed that a lot! But you do get a notification when you hit the halfway mark.

15 Min Full Body Kettlebell Workout at Home is 17:33 minutes; 1 minute intro, no warm up and 1:30 minute stretch. Equipment: kettlebell(s) and a fitness mat. Optional chair or bench. Caroline is using a 16kg/35 pound kettlebell. The kettlebell weights listed below are what I used. There is a timer in the upper right hand corner of the the screen counting down your intervals and recoveries. During the recovery, the next exercise is previewed in a small video in the upper left hand corner of the screen.

1. Goblet squat (hold KB by bell) (40# KB)
2. Double hand kettlebell swings (25# KB)
3. 30 second recovery
4. Alternating lunge pass unders (alternating forward lunges, when in lunge, pass KB under thigh to other hand) (20# KB)
5. Double hand kettlebell swings (20# KB)
6. 30 second recovery
7. Uneven lunge (stationary/static lunges) (25# KB)
8. Double hand kettlebell swings (25# KB)
9. 30 second recovery
10. Repeat #7 on other side of body
11. Double hand kettlebell swings (25# KB)
12. 30 second recovery
13. Romanian deadlift (holding KB horn in both hands) (40# KB)
14. Double hand kettlebell swings (25# KB)
15. 30 second recovery
16. Single arm bent over back row (40# KB)
17. Double hand kettlebell swings (25# KB)
18. 30 second recovery
19. Repeat #16 on other arm
20. Double hand kettlebell swings (25# KB)
21. 30 second recovery
22. Overhead press (holding KB in both hands by bell) (25# KB)
23. Double hand kettlebell swings (25# KB)
24. 30 second recovery
25. Upright row (hold KB in both hands by bell) (25# KB)
26. Double hand kettlebell swings (25# KB)
27. 30 second recovery
28. Tricep press (narrow chest press, lay on floor and hold KB in both hands by bell over chest) (25# KB)
29. Double hand kettlebell swings (25# KB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.