By Graham FisherUpdated November 2026
A full body kb workout uses one or two kettlebells to train your legs, hips, back, chest, shoulders and core in a single session. This guide gives you a three-day beginner plan with five core moves, starting weights, rep ranges and a clear way to progress over six weeks. You will need one kettlebell and about 35 to 45 minutes per session.
Choose the Right Kettlebell Weight
Start lighter than you think you need. For most beginner women, a 8 to 12 kg (about 18 to 26 lb) bell handles the hinge and squat patterns well, while many beginner men start at 12 to 16 kg (26 to 35 lb). For the overhead press, pick a weight you can press five times with clean form, then stop. If you have a second bell, use a lighter one for presses and a heavier one for swings and goblet squats.
Shopping for one? See our guide: 5 Best Full Body Workout Equipment: Top Picks Compared (2026).
The Five Core Moves
Each session uses the same five exercises. Keep the form strict and the rest periods consistent so you can track progress.
- Goblet squat: Hold the bell by the horns at chest height. Sit between your hips, keep your chest tall, and drive up through your heels. Do 3 sets of 8 to 10 reps.
- Kettlebell deadlift: Stand with the bell between your feet. Hinge at the hips, keep your back flat, and stand tall by squeezing your glutes. Do 3 sets of 8 to 10 reps.
- Single-arm floor press or push-up: Lie on your back with the bell in one hand, pressing it straight above your chest. Do 3 sets of 6 to 8 reps per arm.
- One-arm row: Brace one hand and knee on a bench, pull the bell toward your hip with your elbow close to your body. Do 3 sets of 8 to 10 reps per arm.
- Kettlebell swing: Hinge and snap your hips to send the bell to about shoulder height, letting your arms stay loose. Do 3 sets of 10 to 15 reps.
How to Structure Your Weekly Plan
Train three non-consecutive days a week, such as Monday, Wednesday and Friday. Warm up for five minutes with bodyweight squats, hip hinges and arm circles before your first set. Rest 60 to 90 seconds between sets.
Progressing Over Six Weeks
| Weeks | Sets | Reps | How to Progress |
|---|---|---|---|
| 1–2 | 3 | 8–10 | Learn the moves with a light bell |
| 3–4 | 3 | 10–12 | Add reps until you hit the top of the range |
| 5–6 | 4 | 8–10 | Move to a heavier bell and drop reps |
When you can complete every set at the top of the rep range with good form, increase the weight. Small jumps of 2 to 4 kg usually work best.
Checklist Before Your First Session
- One kettlebell in a weight you can control for 10 reps
- A clear space about 2 meters square
- A timer or phone for rest periods
- A notebook or app to log weights and reps
Common Mistakes to Avoid
- Rounding your back during deadlifts and swings. Keep your spine neutral and push the hips back.
- Squatting the swing. The power comes from the hips, not the arms or a deep knee bend.
- Choosing a bell that is too heavy for the press, which leads to shoulder strain.
- Skipping the warm-up, especially before overhead work.
- Adding weight every week instead of waiting until your reps are solid.
Recommended Gear
- Adjustable kettlebell: Lets you change weight quickly as you progress through the plan. View on Amazon
- Cast iron kettlebell: A fixed-weight bell that feels stable for swings and presses. View on Amazon
- Exercise mat: Cushions your back during floor presses and gives you grip on hard floors. View on Amazon
If you are new to training, you may also find it useful to read Full Body Kettlebell Workout: 6 Moves, Sets and Progressions for deeper coaching cues, or Full Body Workout Routine: A Step-by-Step Plan for Beginners if you want a plan built around bodyweight or machines.
FAQ
How many days a week should I do a full body kb workout?
Three days a week with at least one rest day between sessions works well for most beginners. Your muscles need time to recover, especially during the first few weeks.
Can I build muscle with only one kettlebell?
Yes, especially as a beginner, because progressive overload is the main driver. Once you outgrow one bell, you can add reps, slow the lowering phase, or add a second kettlebell.
Should I see a professional before starting?
If you have a back, shoulder or heart condition, or are recovering from an injury, consult a doctor or a qualified trainer before starting a new program.
Conclusion
A full body kb workout gives you a complete training session with one piece of equipment and a few well-chosen movements. Follow the three-day plan, log your weights, and progress only when your form stays clean. Within six weeks, you should notice clear gains in strength and confidence.
Related reading
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About Graham Fisher
Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
