33 workouts
One-kettlebell workouts
Everything you can do with a single bell.
10 Snatches, 10 Lunges
6 rounds. Don’t put the bell down during the round.
Heavy Complex
3–5 rounds. Cleans, overhead squats, swings, each side.
Basic Heavy 20m
5 rounds. Swings, cleans, lunges, push press, marches. Switch sides each round.
Conditioning
8 rounds AFAP. 8 tactical swings, 8 tactical cleans.
Stability
4 rounds of 4 moves. Twisting presses, circles, windmills, squat-hold halos.
Desk Mobility
Bottoms-up squats, halos, warrior lunges, windmills. For a day at a desk.
Starting Day
5 rounds each side. Snatches, rows, hang cleans, squats.
Single KB Complex - Heavy
5–6 rounds. Swing, push press, row, squat, 15 burpees.
Single KB Complex (8s)
5–6 rounds of 8. Snatch, clean, swing, tactical thruster.
Single KB Circuit
4–5 rounds. Push press, goblet squats, swings, curls, a farmer’s hike.
Hero Single KB
20-minute AMRAP. Hero clean and press, goblet lunge and twist, tactical thrusters.
Hells Bells
6 rounds. Snatches, windmills, racked front squats. Switch sides each round.
Furious 4’s
6 rounds, each side. 4 cleans, 4 high pulls, 4 snatches. Rest 60–90s.
Cleans + Burpees
7–10 rounds. Cleans each side, push-ups, burpees. Rest 30–60s.
Heavy heavy
3 rounds of 40s on / 20s off through 10 stations. Deadlifts, squats, rows, presses, carries.
Single KB Complex (5s)
8 rounds of 5. Thrusters, burpee deadlifts, swings, rows, push-ups.
4x10 Circuit
4 rounds of 10. High pulls, rows, deadlifts, thrusters, then 30 farmer’s march steps.
Back to basics
4 rounds of 30-second stations. Thrusters, cleans, swings, lunge and press.
20m Cap
20-minute cap. Toe squats, half-kneeling high pulls, snatch and lunge, staggered rows.
KB Desk Offset
5 rounds with real rest. Side swings, curtsy and knee drive, clusters, hollow-hold presses.
18m AMRAP
18-minute AMRAP. Deadman thrusters, tactical cleans, ballistic rows, goblet lunges.
Single Complex sets of 3
7 rounds of 3, both sides. Clean, push press, racked squat, halo, curl.
Mind Over Mayhem
20-minute clock, 40s on / 20s off. Push-ups, dead snatches, goblet squats, clean and thruster.
Pace Maker
6 rounds of 30-second stations, each side. Finish with 2 minutes of push-ups.
Heavy 3x5
5 rounds, 3 reps each side. Swing, high pull, clean, push press.
KB Basics 102
4 rounds. Goblet squats, suitcase deadlifts, rows, kneeling press, offset march. Rest 90s.
“Super-Human” Makers
20-minute AMRAP. Rows, swings, goblet squats, see-saw lunges, deck squats, push press. Bell stays up.
RC - Single Heavy Complex II
7 rounds. Cleans, push-ups, goblet squats, 12 burpees, swings. Rest 60–90s.
YAKBW
Four parts, 3 rounds each. Swings, clean and press, windmills, push-up and renegade row.
Regen
100 swings in 5 minutes, then a 20-minute block of push-ups, dead snatches, clean and thrusters.
Epic Cardio Challenge
20-minute AMRAP through ten movements. Keep the bell in hand.
RC - Single Heavy Complex I
7 rounds, each run twice. Swings, goblet squats, rows, thrusters.
RKC Deep 6
One side without setting the bell down, then the other. Half snatch, swing, clean and press, squat, get-up.
About these workouts
One bell is enough. Most of the library was written for a single kettlebell because that is what most garages have, and because one bell forces the movements that matter: swing, clean, press, squat, carry.
The complexes keep the bell in your hand for a whole round. The rounds and EMOMs let you set it down. Either way, switching hands counts as rest, and the workout tells you when.
Pick the bell by the weight tag on each workout, not by what is on the shelf.