Kettlebell-Only Workout Plan: Build Strength, Change your body, Move Better
A kettlebell-only workout plan is a practical and highly effective way to train your entire body using minimal equipment. With just one set of kettlebells, you can improve strength, endurance, mobility, and change your body—making it perfect for anyone with limited space or equipment.
Kettlebell benefits:
Strength and Power: Kettlebells are uniquely suited for compound movements that recruit multiple muscle groups. Exercises like swings, cleans, and presses build functional strength across your entire body without isolating muscles, leading to more balanced development.
Endurance and Conditioning: The dynamic nature of kettlebell exercises forces your body to work harder and longer, improving cardiovascular fitness and stamina while keeping the workout engaging.
Core Engagement: Most kettlebell exercises require core stability, which means you’re constantly training your midsection, even when you’re focusing on other areas like your legs or shoulders.
Joint Mobility: The fluid, multi-planar movements common in kettlebell training improve flexibility and mobility in your hips, shoulders, and spine, reducing stiffness and promoting better posture.
Minimal Equipment, Maximum Results: With just a single kettlebell, you can perform a wide variety of exercises that target different muscle groups, making it an ideal solution for home workouts or limited space.
GRIP: Kettlebell training has phenomenal benefits for increased grip strength which has been linked to a healthier longer life!!
Who It’s For?
People who want a simple, no-frills workout that delivers results.
Anyone who needs to get a full-body workout without a lot of equipment.
Those looking to improve functional strength, cardiovascular health, and flexibility all at once.
With a kettlebell-only workout plan, you get a highly versatile training tool that builds strength, boosts endurance, and improves mobility, all while helping you lose fat effectively. It’s a focused, straightforward approach to fitness that makes the most of every rep.
Prep
A
GPC Standard Lower Body Prep
Backwards deadmill walk x5 minutes ---------------------------------- 3 rounds - Banded Lateral Glute walks x12 each side - Banded Güd Morning x12 - Tibialis raise x25 - Couch stretch x15 seconds each side - Quadruped bear hold's x20 seconds
B
Kettlebell Deadlift
4 x 9
C1
KB Swing Squat
4 x 6
C2
Kettlebell RDL
12, 12, 9, 9
D
KB swings
2 x 30
E1
KB Russian Twist
3 x 30
E2
Copenhagen Plank
3 x 12
E3
6 Inch Hold
3 x 20
Prep
A
Kettlebell Upper Body Warmup
Low intensity cardio x5 minutes: It could be jumping jacks, jogging, riding a bike, etc... -------------------------------------------------------------------------------------------- 3 round circuit - Pushups x12 - Arm circles x30 seconds
B1
Incline Bench I's Y's T's
3 x 6
B2
DB external rotator
3 x 12
C
Single Arm KB Snatch
5 x 3
D1
Alternating KB Row
4 x 8
D2
Single Arm KB Floor Press
4 x 11
E1
KB Overhead Carry
2 x 30
E2
KB Farmer's Walk
2 x 30
F1
Kettlebell bicep curls
3 x 20
F2
Push Ups
3 x 20
Prep
A
Movement: Full Body
3-4 Rounds, 45-60s rest between exercises Single-Leg RDL with Reach: 3x8 reps each leg Light KB or bodyweight Focus: Balance, hamstrings, glutes Banded Good Mornings: 3x12 reps Use a resistance band Focus: Posterior chain, controlled tempo Pallof Press with Rotation: 3x10 reps each side Resistance band anchored Focus: Core stability, anti-rotation Tall Kneeling Overhead Banded Pulldown 3x10 reps Light band overhead Focus: Core, lats, decompression World's Greatest Stretch 3x8 reps each side Focus: Thoracic rotation, hips Quadruped Hold: 3 x 30 sec Focus: Core, balance, decompression
B
Double KB Clean & Jerk
4 x 5
C1
Seated KB Rotational OH Press
4 x 7
C2
Single Arm KB Row
4 x 11
D1
Single Arm KB Thruster
3 x 6
D2
KB Farmer's Walk
3 x 30
E1
Full Sit Ups
3 x 20
E2
KB Curtsy Lunge
3 x 9
E3
Push Ups
3 x 30
Former Division 1 football player for Merrimack College and Umass Amherst. Current Head Strength and Conditioning coach for Güd Performance. Has strength coached for multiple division 1 football and hockey programs. A former high school wrestler and current Jiu-Jitsu athlete with a love for grappling, coach Troy understands the importance of strength in awkward positions.
Coach Otto, co-founder of Güd Performance, is a former Division I football player at Syracuse, pro rugby athlete, and brakeman for USA Bobsled. Starting as a walk-on, he earned a full scholarship in a Power 5 conference and became one of college football's top 50 freak athletes. Otto helps athletes build power, speed, and resilience, driven by the belief that hard work makes anything possible.