Home 30 Min Daily Full Body Workout With Kettlebell Plan

Home 30 Min Daily Full Body Workout With Kettlebell


1. Deep Squat Stretch – 1 set /20 Reps

Sink into a deep squat position hands together and elbows on the inside of knees pushing legs apart, ensuring your feet are shoulder-width apart. Keep your chest up, back straight, and lower your hips towards the ground. Hold for at least 15-30 seconds, feeling the stretch in your hips and thighs. Rise back up, engaging your core. This stretch enhances flexibility and warms up your lower body.


2. Reverse Lunges with Arm Up – 3 Sets / 15-20 Reps

Step backward into a lunge, raising your arms overhead. Lower your back knee, ensuring both knees form 90-degree angles. Push through your front heel to return to the starting position. Alternate legs for each rep. This exercise targets your legs and engages your core and shoulders.


3. Pushups – 3-6 Sets / Max Reps

Assume a plank position, hands slightly wider than shoulder-width. Lower your chest towards the ground, keeping your body straight. Push back up to the starting position. Pushups strengthen your chest, shoulders, and triceps.


4. Goblet Squats – 3 Sets / 15-20 Reps

Hold a weight close to your chest, standing with feet shoulder-width apart. Squat down, keeping your back straight and chest up. Ensure your knees align with your toes. Rise back up, engaging your glutes. This targets your quads, hamstrings, and glutes.


5. Chair Dips – 3 Sets / 8-15 Reps

Sit on the edge of a sturdy chair, hands gripping the edge. Slide forward, supporting your weight with your arms. Lower your body, bending your elbows to about 90 degrees. Push back up to the starting position. This exercise tones your triceps and engages your shoulders and chest.


6. Single Arm Kettlebell Row (Hand on Chair) – 3 Sets / 8-12 Reps

Place one hand on a chair, opposite foot forward. Hold a kettlebell in the free hand, arm extended. Pull the kettlebell towards your hip, squeezing your shoulder blades. Lower it with control. Switch sides for each set. This exercise targets your lats and upper back.


Timing of reps

Please look to go through the full range of motion on all reps, allow 1 second for the Concentric (the push or the pull) and then 2-3 seconds on the eccentric (downward phase) when at the bottom allow a full stretch under load for a good second.


When to change things up

This workout is good for a few weeks, make sure that progression is made on all exercises either with reps or sets. After  a few weeks the workout will need to be altered and split into more detailed sections.


Please note that this is simply a guideline of the exercises and rep ranges, for more information on how to assess the specific weight for each exercise, warm ups and correct technique please contact me.



anybodygym is a private one to one personal training facility based in Peterborough focusing on helping adults to retired people regain control over their health, strength and weight. A strong functional body will help you live a long and enjoyable life.

Private Personal Training Studio Peterborough





Leigh Carter

Leave A Comment