How I Would Train if I had Only 1 Kettlebell, Part 1

(Link to 60 second video explanation): https://youtube.com/shorts/ONFjeEG_I74?si=5X1QyfQgTV0BWzTv

If you're looking to get into kettlebell training but you only have 1 kettlebell, do this:

Clean x 1 rep

Military press x 1-5 reps

Front squat or lunges x 5-8 reps

Swings or RDL x 10-15 reps

Single arm rows x 5-8 reps

Pushups x 10-20 reps

Alternate sides or do each side of each exercise before moving on to the next exercise in the circuit.

Rest as needed and repeat for as many rounds as you can/want to do in the time you have available. I'd recommend a training duration of anywhere from 15-45 minutes, based on your abilities or what your schedule allows.

Remember, 1 > 0. So if all you have is 10-15 minutes, do what you can in 10-15 minutes. A circuit like this is well-suited for it.

As for weight recommendations if you're looking to get into kettlebell training:

Bigger men/men with good training experience: start with 20 or 24kg (44 or 53 lb)

Smaller framed men/men with limited lifting experience: start with 16kg (35 lb)

Stronger women/women with significant lifting experience: start with 12 or 16kg (26 or 35 lb)

Women with limited lifting experience: start with 8kg (18 lb)

Part 2 will be dropping shortly and is a program for those that DO NOT want a circuit, but prefer a traditional set x rep scheme, instead.