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11-minute Kettlebell Workout for Full Body Strength
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
11-minute workout video. Strength, HIIT. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of 10 kettlebell exercises focusing on full body strength, with specific attention to form and muscle engagement. It includes swings, lunges, curls, presses, and rows, structured in a timed format.
🏃 Guide
This kettlebell workout is designed for individuals looking to enhance their full body strength and endurance. It effectively targets multiple muscle groups while providing a time-efficient solution to improve fitness levels.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Kettlebell Swings
Hinge at the hips, swinging the kettlebell up to eye level. Feel the engagement in your glutes and hamstrings. Maintain a straight back to avoid strain.
2
Curtsy Lunge to Squat
Step back into a curtsy lunge, then transition into a squat. Engage your core to stabilize your body. Keep your back straight to prevent injury.
3
Bicep Curls
Curl the kettlebell slowly, focusing on controlled movements. Feel the contraction in your biceps. Avoid swinging the weight to maintain form.
4
Overhead Press
Press the kettlebell overhead while keeping your core tight. Feel the activation in your shoulders. Ensure your back remains straight during the lift.
5
Single Arm Bent Over Row
Hinge at the hips, row the kettlebell towards your hip. Engage your upper back muscles. Keep your back flat to avoid strain.
6
Goblet Squat
Hold the kettlebell close to your chest, squat down low, and drive up through your heels. Feel the engagement in your quads and glutes.
Safety Notes
Avoid if you have chronic back pain, neck and shoulder pain, or any severe cardiovascular conditions.
Duration: 11m 23s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Kettlebell
Primary Focus
💪 Full Body
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#11 min#medium length#Strength#HIIT#intermediate#Kettlebell#Full Body#medium