🔥 Kettlebell Workout at Home: 30 Minutes Full Body Strength

Описание: Get ready for a powerful kettlebell workout at home designed to build full body strength in just 30 minutes. This session includes a 3-minute warm-up, a no-repeat structure (with a few unilateral moves), and a 40|20 timer to keep you challenged from start to finish.

You can replace the kettlebell with a single dumbbell if needed. I’m using 8 kg, but choose a weight that fits your fitness level and allows you to maintain proper form. A mat is recommended. Cool down and stretch are included at the end.

If this session feels too tough, start with the beginner-friendly workouts in my Kettlebell Playlist (linked above).

🔥 Workout Format

Warm-up: 3 minutes (30 sec each, no rest)

Workout: 30 minutes

Timer: 40 sec work | 20 sec rest

Style: Full Body Strength

Equipment: Kettlebell (or single dumbbell) + mat

Level: All levels (weight adjustable)

📝 Workout Breakdown

00:00 Intro
00:44 Warm-Up
3:54 Deadlift clean squat press
4:54 Kb hold leg raise hip lift
5:54 Staggered squat with row left / right
7:54 Hollow hold to tuck
8:54 Swing squat
9:54 Windmills left / right
11:54 Kneeling halos alternating
12:54 Sit up with tricep extension
13:54 Renegade rows left / right
15:54 Pull through
16:54 Figure 8
17:54 Goblet squat
18:54 Sumo high pull
19:54 Reverse lunge twist alternating
20:54 Side plank kb hold left / right
22:54 Side lunges kb pickup
23:54 Russian twist with leg extension
24:54 Pullover alternating leg lower
25:54 Straddle chop crunch
26:64 Alternating clean push and press
27:54 Gunslingers left / right
29:54 Swings
30:54 Alternating around the world
31:54 Overhead march
32:54 Alternating rotational press
33:54 Cool Down

🙌 Enjoy your workout and let me know how it went in the comments!

🔖 Hashtags

#kettlebellworkout #fullbodyworkout #homeworkout #kettlebelltraining #strengthtraining #functionaltraining #30minuteworkout #workoutathome #fitathome #kettlebellstrength #fullbodystrength #fitnessathome #luciebraunschweig

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
https://www.amazon.com/hz/wishlist/ls...

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https://buymeacoffee.com/luciebraunsc...

Music: www.epidemicsound.com

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♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.