45 Min Full Body Kettlebell Workout at Home

45 Min Full Body Kettlebell Workout at Home is another excellent kettlebell workout from Caroline Girvin. And as of this morning, I have now done all of her kettlebell workouts–at least that she has created as of today. This workout is another thorough metabolic total body workout. Caroline actually does a better job in this workout than she does in any of her other kettlebell workouts of hitting every single muscle in your body. That is not a criticism of her other kettlebell workouts–she does a great job in those as well. I have enjoyed the majority of her kettlebell workouts that I have done (all of them except one), but I think this one might be my favorite of her full length kettlebell workouts. I have just completed a week of Caroline’s kettlebell workouts and I won’t lie, I need a break. As a rule, I do not do strength training every single day but I did this week and by the time I did this workout this morning I was sore and my muscles felt more fatigued than usual by the end of the workout. In my own defense, I did Caroline’s Kickass Kettlebell Series as she created it–strength training every single day. So this morning, I didn’t always challenge myself with the kettlebell weight I chose but when I return to this workout in the future (when I am working out normally again–taking rest days between strength days), I will work harder to challenge myself. But even using the kettlebells that I used I still got an excellent workout.

45 Min Full Body Kettlebell Workout at Home is 48:38 minutes; 40 second intro, no warm up and 2:15 minute stretch. I did Caroline’s 5 minute full body warm up before starting this workout. Equipment: kettlebell(s) and a fitness mat. Caroline is using a 10kg/22 pound kettlebell. The kettlebell weights listed below are what I used. This workout is done interval style: each exercise is done for 40 seconds followed by 20 seconds of recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recovery, Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

  1. Halo (holding KB by horns, circle KB around head) (10# KB)
  2. Repeat #1 in the opposite direction
  3. Windmill (KB is in top hand) (8# KB)
  4. Repeat #3 on other side of the body
  5. Uneven push up (KB is on its side on the floor, full push ups with one hand on the KB and one on the floor)
  6. Repeat #5 with KB under other hand
  7. Clean to press (swing KB between legs, rack KB at shoulder then do overhead press) (15# KB)
  8. Repeat #7 on other arm
  9. Deadstop swings (start with KB on floor in front of you, hinge forward like in deadlift, do one full kettlebell swing and place KB back on floor, still holding handle) (25# KB)
  10. Repeat #9
  11. Uneven squat (squat with KB racked at one shoulder) (20# KB)
  12. Repeat #11 with KB racked at other shoulder
  13. Goblet squat (holding KB by horns, bell at top) (25# KB)
  14. Repeat #13
  15. Press hold lunge (stationary lunges, KB held in one hand, arm holding KB is extended straight overhead and held there isometrically throughout entire interval) (15# KB)
  16. Repeat #15 on other side of body
  17. Single arm kettlebell swing (15# KB)
  18. Repeat #17 on other arm
  19. Kneel curl to press (in kneeling lunge, do a single arm bicep curl into overhead press) (15# KB)
  20. Repeat #19 on other side of body
  21. Push press (start with KB racked at shoulder and do a single arm overhead press, pushing from the legs) (15# KB)
  22. Repeat #21 on other side of body
  23. Single arm bent over row (30# KB)
  24. Repeat #23 on other arm
  25. Staggered RDL to lunge (one single leg deadlift then rack KB to shoulder and do one reverse lunge) (20# KB)
  26. Repeat #25 on other side of body
  27. RDL to upright row (stand with legs wider than shoulder width apart, hold KB horn in both hands, do a deadlift and at top of deadlift do an upright row) (20# KB)
  28. Repeat #27
  29. Pass under (stationary/static lunges, each time you lower into lunge, pass KB under front thigh to other hand) (20# KB)
  30. Repeat #29 on other side of body
  31. Squat to swing (traditional kettlebell swing alternated with a squat swing) (20# KB)
  32. Repeat #31
  33. Squat to tricep extension (hold KB in both hands by horns at chest level, bell on top, lower into a deep squat and hold the squat while pushing KB straight in front of you) (15# KB)
  34. Repeat #33
  35. Squat to press (with KB racked at shoulder, squat and at top of squat do a single arm overhead press) (15# KB)
  36. Repeat #35 on other arm
  37. Turkish get up (10# KB)
  38. Repeat #37 with DB in other hand
  39. Lying tricep extension (similar to skull crushers but Caroline holds the KB out further away from her head–this actually hits the triceps harder) (15# KB)
  40. Repeat #39
  41. Pullover to hollow man hold (20# KB)
  42. Repeat #41
  43. Twist to V sit extension (Russian twist each side then do a full boat/V sit, reaching KB toward feet) (8# KB)
  44. Repeat #43

Finisher: Alternating single arm kettlebell swing for 60 seconds (20# KB)

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

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