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35-Minute Full Body Kettlebell Strength (Low Impact)

35-Minute Full Body Kettlebell Strength (Low Impact) — video by nourishmovelove Play · 38:01

Video by nourishmovelove on YouTube · Open on YouTube

A full warm-up, then three rounds of nine moves - goblet squats, staggered deadlifts, split lunges, rows, presses, hollow-hold chest presses, swings, lateral lunge clean-and-press and side bends - and a stretch. A single dumbbell works instead.

  • 38 min
  • Intermediate
  • Low impact (no jumping)
  • kettlebell, mat
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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up: hinge squats, shoulder rotations, split lunges, practice swings, lunge stretches and dead bugs. 1:22
  2. Goblet squats: bell tight to your chest, elbows tucked inside your knees, chest and eyes up. 6:30
  3. Staggered deadlifts: one foot forward, back toe down for balance, hinging at the hips. 7:32
  4. Split lunges, or Bulgarian lunges with the back foot on a box; hinge forward for glutes, stay upright for quads. 8:30
  5. Tripod rows: one hand on a box, back flat, pull the elbow back to your hip pocket and lower slowly. 9:37
  6. Kettlebell shoulder press, or one arm at a time with a lighter weight; breathe out as you press. 10:37
  7. Chest press lying in a hollow hold, or with your knees bent in towards your chest to make it easier. 11:33
  8. Kettlebell swings: hinge, then stand straight up using your hips, without leaning back at the top. 12:38
  9. Lateral lunge, clean and press: lunge to the side, drive up into a clean, then press overhead. 13:38
  10. Oblique side bends with a march: bend to the side, stand, then lift the inside knee to hip height. 14:49
  11. Set 2: all nine moves again, one-sided moves on the other side; go a little heavier if you can. 15:58
  12. Set 3 with small swaps: deadlifts with feet parallel, alternating back lunges and rows, and a goblet march. 25:25
  13. Cool-down: slow roll-downs, cat-cow, lunge and side-lunge hip stretches, thread the needle and a forward fold. 34:59

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the bell tight to your chest with elbows tucked in goblet squats
  • Stand tall at the top of a swing - don't lean back or overextend your hips
  • Hinge forward more in split lunges for glutes, stay upright for more quads

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadshoulder presses, chest presses, cleans, rows
  • Wrists & hands takes loadkettlebell grip, presses, cleans, downward dog pedal
  • Lower back takes loaddeadlifts, kettlebell swings, bent-over rows
  • Hips takes loadgoblet squats, deadlifts, swings, lunges
  • Knees takes loadgoblet squats, Bulgarian and lateral lunges, step-backs
  • Elbows movesrows, presses, cleans
  • Upper back movessingle-arm rows, bent-over rows, oblique bends
  • Ankles & feet movessquats, lunges, marching
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Dumbbell for kettlebell; split lunge without a box; bent knees in hollow rock

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by nourishmovelove; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety