Beginner and Advanced Kettlebell WOD Ideas

Fit woman working out with ProsourceFit Cast Iron Kettlebell

Adam Riemer |

Beginner and Advanced Kettlebell WOD Ideas 

Ready to burn through a WOD for maximum impact?  Then these one kettlebell WODs are for you!  By only using one kettlebell, your body will have to compensate for the imbalance, creating a solid workout to burn calories, tone and get you feeling great.  Here are two scalable kettlebell WODs for beginners and intermediate-advanced levels. 


Beginners Circuit: 2 to 3 rounds, designed for workouts not speed.

20 Push Presses, 10 Kettlebell Swings, 20 Walking Goblet Lunges

Push Presses

Push presses sculpt your shoulders, traps, and triceps while also working your glutes, hip flexors, abs, calves, hamstrings, and quads improving your balance and core stability.

  1. Hold the kettlebell by the handle and lift it upwards towards your shoulder.  Rotate your wrist keeping your palm facing forward.
  2. Lower your body down by bending your knees (don’t go into a full squat.)
  3. Stand up and push the kettlebell straight up over your head by extending your arm.

Kettlebell Swings

 Fit woman doing kettlebell swings with ProsourceFit Vinyl Coated Cast Iron Kettlebell

Kettlebell Swings works wonders on your hamstrings, glutes, core, hips and back. Improve your power and explosiveness with this dynamic movement.

  1. Stand with feet shoulder-width apart in a squat position.  Hold the kettlebell between your legs using both hands. 
  2. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.
  3. Let the weight swing back between your legs as you bend your hips and slightly bend your knees
  4. Repeat immediately.

Walking Goblet Lunges

These target the quads, calves, glutes, hamstrings, hip flexors, and outer thighs.

  1. Take the kettlebell and hold it at chest-height.
  2. Step forward with your right leg.  Drop your left knee till it nearly touches the ground.
  3. Push through the heel of your right foot to raise yourself back up.
  4. Step forward with your left foot repeating the lunge on your right leg.


Intermediate- Advanced Circuit: 2 to 3 rounds

30 Kettlebell Pistol Squats, 30 burpees, 15 Kettlebell Swings

Optional: Advanced can go for AMRAPs at 5 - 8 minute intervals.  


Kettlebell Snatches

 Fit man doing kettlebell snatches with cast iron kettlebell

The snatch is a full body workout that works your glutes, quads, hamstrings, core, upper back, shoulders, and grip.  It’s also a great alternative to the overhead press. 

This should be done in one smooth motion

  1. Start with your feet shoulder width apart, hold the kettlebell in your right hand.
  2. Bending at the hips and knees, swing the kettlebell up and out as you stand up.
  3. Simultaneously draw your elbow toward your shoulder and pivot the kettlebell’s handle so now it's resting against the back of your arm.
  4. Lock your arm and straighten up in the air
  5. Reverse the movement to lower the kettlebell.


Kettlebell Pistol Squats

This full body exercise works your quads, glutes, gastrocnemius, rectus abdominis, obliques, lower back, hamstrings, deltoids and shoulder stabilizers which also develop your balance and coordination.

  1. Lift the kettlebell with two hands and hold it against your chest right below your neck.
  2. Take one leg and hold it off of the floor and with the other leg begin to squat down.
  3. While squatting down hold the kettlebell in front of your chest.  Hold the position when you get close to the ground.
  4. Return back to the starting position.


Kettlebell Burpees  

These target your core, shoulders, upper back, glutes, hamstrings, and quads.  It is great for conditioning and fat burning.

Optional: Use a heavier kettlebell for stability if needed

  1. Stand with the kettlebell on the floor in front of you.
  2. Squat and grab the kettlebell with both of your hands.
  3. Jump your feet back into a plank position.
  4. Jump (or step) your feet back into the start position and jump up (or stand up) while still holding the kettlebell.

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