One-Bell Kettlebell Workout

One-Bell Kettlebell WorkoutHello there, long-lost readers! Sorry for the silence on the blog lately. Last weekend, the world lost an amazing person and friend, and in the wake of such a tragic loss, blogging/work/everything has been put on hold. It was a sore reminder of how fragile life is, so take a moment today to reach out to friends and just let them know how important to you they are. 

I’ve slowly built up a decent collection of kettlebells, but I know many people don’t have the space or budget to purchase a bunch of different weights, so I wanted to put together a workout that only requires the use of just one. I’m using a 20-lb bell, but you should adjust the weight to match your fitness level.

One-Bell Kettlebell Workout

Equipment I Used:

This workout will take you 30 minutes to complete. Set an interval timer for 30 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following circuit of exercises five times.

One-Bell Kettlebell Workout

  • One-Arm Kettlebell Swing (RIGHT): This is your basic kettlebell swing, but holding on to the bell with only one hand. The main form difference is that your hand will rotate with the swing, as opposed to a two-hand grip where your knuckles are always facing out. Start holding the bell in your right hand, feet shoulder-width apart with a soft bend in the knees. Swing the bell back between your legs, thumb-first, leaning forward with a straight back and bending the knees a little deeper. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest-to-face height. Swing it back down, again rotating the bell so that your thumb leads the way.
  • Weighted Curtsey Lunge (RIGHT): Start standing with kettlebell in your right hand. Step your right foot behind the left, sinking down into a lunge (on the left) as you reach the right foot as far to the side as you can. Once the left knee is bent as close to a 90-degree angle as you can get it and the kettlebell is hovering close to the ground, push through the left heel to stand back up, returning the right foot to the right side of your body.
  • One-Arm Kettlebell Swing (LEFT)
  • Weighted Curtsey Lunge (LEFT)
  • Goblet Squat Clean to Overhead Press: This is a three-part movement. Start standing with feet shoulder-width apart, holding the kettlebell with both hands (it should be hanging in front of you). Squat down. Explosively come up from the squat, pulling the bell up towards your chest as you flip your grip mid-air so that hands are now at the base of the handle (versus the top). As you catch the base of the handle at chest height, sink back down into a (goblet) squat with bell held close to your chest. As you come up from that second squat, do an overhead press, lifting the bell straight up overhead as you stand up straight. Reverse the move back to starting position.
  • Russian Twist Full-Body Crunch: You’ll do a Russian Twist to each side, followed by a full-body crunch. Start seated, holding the kettlebell in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the kettlebell to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the bell. After you’ve twisted to each side, hold the bell at center and lean back, extending your legs straight out and reaching the bell in front of you. When you get to your fullest extension, crunch everything in, sitting back up, pulling the bell into your chest, and bending your knees. That’s one rep; you’ll go right back into the Russian Twists next. The pace of this move is quick: twist, twist, crunch, twist, twist, crunch.

One-Bell Kettlebell Workout

WEARING | tank: Style Stalker // leggings: Michi // sneakers: Nike // sports bra: Cory Vines

Today I’m wearing two of my current favorite pieces of clothing: a muscle tank referencing my Queen (did you see her VMA performance? Beyoncé is flawless) and Michi workout leggings with sheer mesh detailing. Michi is a splurge brand for sure—up until now, I would just drool over their leggings on Shopbop with no intent of buying. But Btone actually has small retail sections in the Boston and Sudbury studios, with the selection in the city currently being 30% off. These Michis are so incredibly comfortable and I love the trendy design—seriously can’t take them off.

Enjoy the rest of the day! Feels good to be back bloggin’! 🙂

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Comments

  1. FYI, reading the instructions esp on the last 2 because I dont know those moves, this would be more helpful with video from you. I wont even try these now because reading and doing are 2 diff things and I will not know if I am doing them right. Just an observation.

    • I agree–videos would make a lot of these workouts easier to explain! It’s something I’d LOVE to start doing, but just don’t have the bandwidth at the time. Some day!

  2. I’m sorry for your loss — Corey sounds like a wonderful person.

  3. It’s important to take time off of the things that seem so trivial when you lose someone- good for you. I don’t own any KB, mostly because I never use them! But, I know if I took a class and got more comfortable with them i’d likely love them!

  4. I’m very sorry for your loss. I was watching the Emmy’s last night and was so saddened by the tribute they did to the performers who past away last year. Some very sad losses for sure. Corey sounds like a great person.

  5. Gimme dat tank!

  6. Hey Nicole! Love the blog! For some reason I haven’t been receiving your email newsletters for months now, even though it says I’m signed up. What to do?! Thoughts on troubleshooting?? Thanks!!

    • Hey Alison! It’s actually my fault–I hit a certain number of subscribers that bumped me into the next payment level, but I never updated my account accordingly so I haven’t been able to send any out. I fixed the problem and am going to start sending them weekly starting next Wednesday! 🙂

  7. Your workouts are always on point! Thank you for sharing 🙂

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  8. I absolutely love those leggings! I need some in my life. 🙂

  9. Great idea for a workout! I don’t even one 1 kettlebell (though I keep thinking I should), but I think most of these I can somewhat adapt to a dumbbell. Or I can just suck it up and designate a few square inches of storage space to a kettlebell since I like the workouts so much.

    So sorry for your loss, a break is understandable. Welcome back, though!

  10. I just did this workout, and it is a killer, haha! Great workout – loved/hated it!

  11. All of these are great! Especially for an at home workout circuit if you’re in a time crunch. Also, love the tank!!

  12. That whole outfit is WORKING!!!! So Cute!

  13. I did this workout this AM and it was really great! The one arm kettle bell swings are surprisingly difficult for 45 seconds! And it was definitely more of a back workout than I thought it was going to be. Thanks for the new workout idea!

    • So glad you liked it! KB exercises are excellent for strengthening your back–I’m always surprised at how sore (a good sore!) I am in that area after kb workouts. 🙂

  14. Nicole I just wondered what weight you would recommend for a kettle bell beginner? I am really keen to start buying some at home equipment but i don’t want to invest in a whole set of kettle bells just yet? Love your blog!

    • I would start by getting whatever kettlebell weight you swing because you’ll get the most use out of this. Generally, 15-25lbs is a good place to start. If possible, go to a gym or a sporting goods store (Sports Authority, Dick’s, etc.) so you can try the different weights out first to find the one that works for you. But if you’re planning to order offline, I’d say 20lbs is a pretty safe bet. 🙂

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