10 Kettlebell and Bodyweight Workouts (Get Fit Anywhere)

This compound exercise targets multiple muscle groups at once (glutes, quads, hamstrings, calves, the core, forearms, shoulders, and upper back), helping to increase strength and improve jumping performance [2].

To get started:

1. Hold a kettlebell close to your chest using both hands.
2. Stand with your feet shoulder-width apart withr toes pointed slightly outwards.
3. Slowly press your hips back to lower your body until your thighs parallel the floor.
4. Push through your heels to return to the standing position. Remember to engage your core, keep your chest lifted, and your back straight throughout the movement.
5. Repeat until your reach the desired amount of reps.

“The goblet squat can help you identify and fix some common problems that occur during all types of squats.”
- Laura Williams, Editor at Verywellfit.com

Related Articles:

• Best Kettlebell Exercises for the Back
• Recommended Adjustable Kettlebell
• Kettlebell Exercise for the Upper Body
• Single Kettlebell Workouts

4. Burpees

This bodyweight exercise can be a great addition to workout programs to strengthen the legs, buttocks, hips, arms, chest, abdomen, and shoulders.

How to perform this exercise:

1. Stand with your feet hip-width apart.
2. Squat down to place your hands on the floor between your legs.
3. Kick your feet back to drop down into a push-up position with your arms extended and palms on the ground.
4. Do one push-up.
5. Jump your feet forward toward your palms and stand up.
6. Jump straight up with your arms reaching towards the ceiling. Engage your core to maintain proper technique.
7. Do another repetition.

I love kettlebell thrusters because they can help you target your quads by exercising your hamstrings, glutes, shoulders, lats, triceps, and core.

To do a kettlebell thruster: 

1. Stand with your feet shoulder-width apart and grasp a kettlebell’s handle with both hands in front of your chest.
2. Slowly squat down.
3. Push your heels into the ground to return to the starting position, and press the kettlebell overhead using momentum. It's essential to keep your core engaged throughout the movement and your elbows close to your ribcage as you press overhead.
4. Lower the kettlebell to your chest as you squat for the next rep.

6. Bird Dogs

Bird dogs is a bodyweight exercise that can help you strengthen your core, enhance your stability, and improve your posture [3].

To start:

1. Get into the hands and knees position.
2. Raise your right arm in front of you while lifting your left leg back behind you.
3. Hold this position for a few seconds, ensuring that your back is straight and your abs are engaged throughout the exercise to maintain stability.
4. Lower your leg and arm back to the floor and switch to the other side.
5. Do another repetition.

Pull-up bars are an excellent exercise to build your upper body strength and muscle without requiring any training equipment.

To get started: 

1. Hold a quality pull-up bar with your hands slightly wider than shoulder-width apart.
2. Raise your feet from the ground to hang from the pull-up bar.
3. Pull yourself towards the pull-up bar until your chin is above it.
4. Extend your elbows to lower yourself back down to the starting position and repeat. Remember to exhale as you pull yourself up and inhale as you lower yourself.
5. Repeat until your reach the desired amount of reps.

8. Single Leg Deadlift

The Single Leg Deadlift targets the hamstrings, glutes, lower back, and core muscles. 

To perform this exercise using a kettlebell:

1. Hold a kettlebell down in front of you, stand with your feet hip-width apart, and slightly bend your knees.
2. Hinge forward at the hips while lifting one leg off the floor and keep it straight.
3. Lower your torso towards the floor while maintaining a neutral spine.
4. Slowly return your leg to the floor.
5. Repeat until your reach the desired amount of repetitions.

Based on my biomechanical analysis of the movement, mountain climbers target the glutes, hip flexors, and abdominals.

To start:

1. Begin in a plank stance with hands shoulder-width apart.
2. Pull your right knee towards your chest.
3. Switch to the other leg, bringing your left knee to your chest and your right foot back.
4. Continue alternating legs until you reach the desired amount of reps.

“If you're not used to this movement, it is easy to let your weight shift back so that your body ends up in a down-dog kind of movement. Keep the weight balanced and shoulders over your wrists.”
- Paige Waehner, Personal Trainer

10. Supine Figure Four

Finish your workout with a good stretching exercise to loosen your muscles.

How to do the supine figure four:

1. Lay on your back.
2. Create a "figure four" shape by crossing your right ankle over your left knee.
3. Gently lift your left thigh towards your chest with the hands until you feel a stretch in your right hip.
4. Hold for a few seconds before repeating on the opposite side.

You should incorporate a kettlebell and bodyweight workout to build strength and muscle, to improve cardio, flexibility, and overall athletic performance.

According to the study found on the National Center for Biotechnology Information website, five kettlebell exercises have been individually described with proposed clinical or performance benefits: a modified swing, thruster, arm bar, reverse lunge with the overhead press, and a lunge clean [4].

Kettlebell training provides unique benefits and challenges, requiring full-body engagement and activating multiple muscle groups simultaneously.

Bodyweight exercises can be done anywhere and require no equipment, making them a convenient addition to any workout routine. You can combine these exercises from the comfort of your home to achieve your fitness results.