One Kettlebell Wonder | Home Fitness Workout

Hi everyone,

My ultimate goal is to make these workouts as effective, fun and doable as possible. With so many fitness levels, experiences and preferences, it’s difficult for me to please everyone. So I try my best to come up with designs I think will tick all the boxes. Sometimes though I do get it wrong.

The other day I was asked to do a workout with just a single KB and no bench. So that’s what I have done for you today. While I am still using different weights, each exercise only needs one KB. If you have more than one weight available then use it. If not, then you can make some exercises harder by playing about with the interval time, tempo and/or by making exercise combos! You’ll see what I mean below.

Before I start into the workout breakdown, I was also asked to re-index each post to make them easier to find. What I want to know from you is what would help you the most to find what you are looking for? For example, would having “Strength Workouts” and “Conditioning Workouts” be enough, or would you need it more refined than that? Please remember that to go through over 200 posts is a lot of time consuming work for me – so I want to know which is the MOST useful change/changes I could make – because I don’t fancy going back to do it again! LOL

The Workout

Set your Gymboss Interval Timer for 30 seconds recovery and 1 min effort. Aim to complete 3 rounds of the following 7 exercises. Work at a pace and with a weight that you feel you can endure the whole interval. If you find you are stopping and starting loads, then slow it down. If you are not getting enough from it, then either increase your pace, reduce the rest interval or think about investing in a heavier weight 🙂

My reps etc are in brackets below.

  1. Thruster into Reverse Lunge (right) (mostly 14kg, attempted a bit with 16kg) (9, 7.5, 7)
  2. Same on Left (8.5, 8, 6.5)
  3. Two-Handed KB Swing (20kg) (36, 35, 36)
  4. Two Sumo Squat Jump Burpee (11, 10, 8 )
  5. Bent Over Alternating Row (16kg) (19, 18, 16) – made sure I got an even number
  6. Super Plank Climber (13, 12, 10)
  7. Alternating Swing (20kg then 16kg) (31, 29, 29) – I hate these! I just grip too hard :-/

There you go everyone, I hope that those of you who have 1 KB (like my sister) will feel good about this workout.

Even if I can’t please everyone I sure as hell want to try to please most, so feedback is always appreciated. How else will I make the site the best it can be 😀



  • December 14, 2011

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