Complete every rep with minimum rest — and here\'s the rule: never put the kettlebell down! This intermediate 20-min full body kettlebell workout is fast-paced and intense. Use at least 10% of your body weight. Keep your water bottle open; you\'ll only have one hand free.
Intermediate 20-Min Kettlebell Full Body Gain is a free 20 min workout plan with 8 illustrated exercises for your abs, back, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
You'll need kettlebells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Intermediate 20-Min Kettlebell Full Body Gain take?
The full workout takes about 20 minutes, covering 8 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, shoulders, lower back, upper back & lower traps, quadriceps, obliques. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Complete every rep with minimum rest — and here\'s the rule: never put the kettlebell down! This intermediate 20-min full body kettlebell workout is fast-paced and intense. Use at least 10% of your body weight. Keep your water bottle open; you\'ll only have one hand free.
Auto-advanceStart exercises automatically after a 5-second delay
Lift the kettlebell to your shoulder by extending through your legs and hips as you pull the kettlebell towards your shoulder, rotating your wrist as you do so. Your palm should face forward with the kettlebell hanging at the back of your hand. This is the start position.
Lower your body by bending your knees while keeping your torso straight and upright.
Do not perform a full squat, instead travel down about midway into a squat position.
Without pausing, reverse direction, driving down through your heels, to create momentum.
As you rise up, press the kettlebell straight up over your head by extending and locking your arms.
Land with your knees slightly bent to absorb the impact.
Lower the weight to start position
Repeat.
Complete all repetitions for one side before switching.
Use your body's momentum to drive the weight up, assisting your arm.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
Hold a kettlebell by the handle in one hand using a neutral grip.
Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
Continue lowering the kettlebell until your torso is parallel to the ground.
Return to the upright position in a smooth movement.
Repeat.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
Bend your knees slightly as you bend over to get in the starting position.
Keep your back straight.
Rest your right hand on your right knee for stability.
Grip the kettlebell with a neutral grip in your left hand.
Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
Complete all the repetitions for one side before switching.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.
Stand tall with a braced core, holding a kettlebell. Position your hands on the outside of the handle (not the top).
Focusing the tension in your shoulders and traps, pull the kettlebell up and towards your face.
Pause once your elbows are above parallel with the ground. Slowly return to the starting position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.
This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
Place your right hand on your waist, palm facing in. This is the start position.
Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
Continue as far as possible, then hold for a count of one.
Return to the start position, exhaling as you do so.
Repeat the movement this time bending to the left and returning to the start position.
Complete all repetitions holding the dumbbell with your left hand before changing hands.
This exercise can be performed with a kettlebell or a plate weight.
Primary muscle group(s):
Obliques
Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
Pause and feel the contraction in your obliques then slowly return to the starting position.
Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Shoulders
Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Shoulders
Stand straight holding a water bottle in each hand with an overhand grip.
Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
Pause for a count of one.
Inhale and slowly lower the water bottle to the start position.
As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
When both water bottles have been raised and lowered in a cycle, that is one repetition.
Abs, Calves, Lower Back, Triceps, Upper Back & Lower Traps
Place a kettlebell between your feet.
Stand with your feet slightly wider than shoulder width apart.
Bend your knees and push your hips back,bending at the waist while keeping your back straight.
Grip the kettle bell with an overhand grip.
Keeping your neck and head straight, swing the kettlebell back between your legs.
Once the kettlebell is behind you, immediately reverse the direction and drive forward with your hips and knees, forcing the kettlebell upward.
When the kettlebell reaches shoulder level, rotate your hand and push straight up, using your momentum.
Use your body’s downward momentum to receive the weight as it comes back down.
Return to the start position.
Repeat until all the repetitions for one arm are completed, then switch.
The exercise can be performed continuously, using the downward momentum to swing the kettlebell backwards. However for maximum benefit, it is better to follow the outline described.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.
This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.
Workout done!
Exercises done
of 8
Total time
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