💪
Kettlebell full body workout
✓ OfficialOfficial · Five movements, four sets each — one kettlebell, one card.
💪
Kettlebell full body workout
Exercises
No default sub-entries
One kettlebell, five movements, four sets each. Front squat, Arnold press, sumo deadlift, push-ups, crunches — legs, shoulders, hinge, push, core, in the order that lets each one recover while the next works.
Pick this preset and the whole session lands already written: the right exercises, in the right order, four sets waiting on each. You do not name anything, arrange anything or remember what came next. You lift, and you type the reps you actually did.
The weight is deliberately not prefilled. A kettlebell is whatever kettlebell you own, and a number that is wrong for you is worse than an empty field — so the first session is the one where you write your own, and every session after it is the one where you try to beat it.
Every exercise carries its own how-to page: setup, the movement, the mistakes that make it useless, how to regress it while it is too hard and how to progress it once it is not. The form check sits next to the set you are logging, not in a tab you never open.
Copy it and it is yours. Drop a movement, add one, change four sets to three, build the version you will actually do on a Tuesday. Presets are starting values, never a cage.
💪Kettlebell full body workout5 exercises · 20 entries
Entry titleTitle · Kettlebell full body workout
Exercises
Kettlebell front squat×4
Kettlebell Arnold press×4
Kettlebell sumo deadlift×4
Push-ups×4
Crunches×4</> The listing manifest · read-only
{
"kind": "preset",
"root": "workouts",
"presets": [
{
"key": "workouts-kettlebell-full-body-workout",
"document": {
"icon": "💪",
"name": "Kettlebell full body workout",
"values": {
"title": "Kettlebell full body workout"
},
"children": [
{
"count": 4,
"collection_key": "kettlebell-front-squat"
},
{
"count": 4,
"collection_key": "kettlebell-arnold-press"
},
{
"count": 4,
"collection_key": "kettlebell-sumo-deadlift"
},
{
"count": 4,
"collection_key": "push-ups"
},
{
"count": 4,
"collection_key": "crunches"
}
]
},
"collection_key": "workouts"
}
],
"version": 2,
"includes": [
{
"kind": "collection",
"role": "needs",
"slug": "workouts",
"required": true
}
],
"collections": [
{
"key": "workouts",
"kind": "entity",
"name": "Workouts",
"emoji": "💪",
"views": [
{
"key": "workouts-table",
"name": "Table",
"scope": "collection",
"document": {
"id": "table",
"kind": "table",
"name": "Table",
"version": 2,
"columnOrder": [
"__name__",
"__date__",
"__summary__"
],
"wrapColumns": [
"__summary__"
]
},
"collection_key": "workouts"
}
],
"layout": {
"expand": "page",
"version": 2,
"dividers": false,
"elements": [
{
"id": "body",
"type": "field",
"visible": true,
"property": "body",
"hideWhenEmpty": true
},
{
"id": "title",
"type": "field",
"style": {
"span": 12,
"order": 0
},
"property": "title"
},
{
"id": "sub_entries_1",
"type": "field",
"style": {
"span": 12,
"order": 1
},
"property": "sub_entries_1",
"subEntryMode": "grouped",
"subEntryColumns": [
"reps",
"weight"
]
}
]
},
"bindings": [
{
"data_type": "title",
"binding_key": "title",
"column_span": 4,
"property_key": "entry-title",
"display_order": 0,
"page_visibility": "always_show"
},
{
"data_type": "subentries",
"binding_key": "sub_entries_1",
"column_span": 1,
"property_key": "sub-entries",
"display_order": 1,
"page_visibility": "always_show",
"custom_display_name": "Exercises"
}
],
"body_mode": "none",
"sample_entries": [
{
"title": "Calisthenics Workout",
"values": {}
},
{
"title": "Kettlebell full body workout",
"values": {}
},
{
"title": "Quick core finisher",
"values": {}
}
],
"title_column_span": 2,
"title_display_order": 0
},
{
"key": "kettlebell-front-squat",
"kind": "entity",
"name": "Kettlebell front squat",
"emoji": "image:/exercise-icons/kettlebell-front-squat.jpg",
"layout": {
"expand": "page",
"render": "flow",
"version": 2,
"dividers": false,
"elements": [
{
"id": "title",
"type": "field",
"label": "icon",
"style": {
"span": 7,
"order": 0,
"alignItems": "center"
},
"property": "title",
"labelPosition": "left"
},
{
"id": "metrics",
"type": "group",
"style": {
"gap": "md",
"span": 5,
"order": 1,
"alignItems": "center"
},
"elements": [
{
"id": "weight",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "weight",
"labelPosition": "right"
},
{
"id": "reps",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "reps",
"labelPosition": "right"
}
]
}
]
},
"bindings": [
{
"data_type": "title",
"binding_key": "title",
"column_span": 4,
"property_key": "entry-title",
"display_order": 0,
"page_visibility": "always_show"
},
{
"data_type": "number",
"binding_key": "reps",
"column_span": 1,
"property_key": "repetitions",
"display_order": 1,
"page_visibility": "always_show",
"custom_display_name": "reps"
},
{
"data_type": "number",
"binding_key": "weight",
"column_span": 1,
"property_key": "weight",
"display_order": 2,
"page_visibility": "always_show",
"custom_display_name": "kg"
},
{
"data_type": "markdown",
"binding_key": "body",
"column_span": 4,
"property_key": "page",
"display_order": 3,
"page_visibility": "always_show"
}
],
"body_mode": "none",
"description": "## How to do a kettlebell front squat\n\nA squat with the bell (or two) held in the rack position. The front load forces an upright torso, which makes it one of the most back-friendly ways to squat heavy-ish.\n\n**Watch this first (single-bell version — the same rules apply with two):**\n\nhttps://www.youtube.com/watch?v=OkJNQiPJjBk\n\n### Setup\n\n1. Clean the bell into the **rack**: handle diagonally across the palm, bell on the back of the forearm, wrist straight, elbow tucked into the ribcage.\n2. Feet shoulder-width, toes slightly out.\n3. Brace your abs like you are about to be poked in the stomach. Ribs down.\n\n### The movement\n\n1. Sit **down and slightly back**, knees tracking out over your toes.\n2. Go as deep as you can while keeping your **lower back neutral** — ideally hips below knee level.\n3. Keep the chest tall and the elbow glued to the ribs the whole way; the bell must not drift forward.\n4. Drive through the whole foot to stand, squeezing the glutes at the top.\n5. Breathe in at the top, brace, out as you stand up.\n\n### Common mistakes\n\n- **Butt wink** — the lower back rounding at the bottom. Stop at the depth where your back stays neutral.\n- **Heels lifting** — usually ankle mobility. Squat to a lower depth, or elevate the heels slightly.\n- **Elbow drifting away from the body** — the bell pulls you forward and the rack collapses.\n- **Knees caving in** — push them out.\n\n### Too hard? Regress it\n\n- **Bodyweight squat** or **goblet squat** (bell held at the chest with both hands) to learn the pattern.\n- **Box squat** — sit to a bench so depth is consistent and honest.\n\n### Too easy? Progress it\n\n- **Double kettlebell front squat** — two bells racked.\n- **Pause squat** — 2–3s at the bottom.\n- Heavier bell, or slow 3s descents.\n\n### How many?\n\n- Log every set. Depth and a neutral back set the limit, not the weight.\n- 3–5 sets of 5–10, 2–3× per week.\n",
"sample_entries": [
{
"title": null,
"values": {
"reps": 8,
"weight": 16
}
},
{
"title": null,
"values": {
"reps": 8,
"weight": 20
}
},
{
"title": null,
"values": {
"reps": 6,
"weight": 24
}
}
],
"title_column_span": 2,
"title_display_order": 0
},
{
"key": "kettlebell-arnold-press",
"kind": "entity",
"name": "Kettlebell Arnold press",
"emoji": "image:/exercise-icons/kettlebell-overhead-press.jpg",
"layout": {
"expand": "page",
"render": "flow",
"version": 2,
"dividers": false,
"elements": [
{
"id": "title",
"type": "field",
"label": "icon",
"style": {
"span": 7,
"order": 0,
"alignItems": "center"
},
"property": "title",
"labelPosition": "left"
},
{
"id": "metrics",
"type": "group",
"style": {
"gap": "md",
"span": 5,
"order": 1,
"alignItems": "center"
},
"elements": [
{
"id": "weight",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "weight",
"labelPosition": "right"
},
{
"id": "reps",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "reps",
"labelPosition": "right"
}
]
}
]
},
"bindings": [
{
"data_type": "title",
"binding_key": "title",
"column_span": 4,
"property_key": "entry-title",
"display_order": 0,
"page_visibility": "always_show"
},
{
"data_type": "number",
"binding_key": "reps",
"column_span": 1,
"property_key": "repetitions",
"display_order": 1,
"page_visibility": "always_show",
"custom_display_name": "reps"
},
{
"data_type": "number",
"binding_key": "weight",
"column_span": 1,
"property_key": "weight",
"display_order": 2,
"page_visibility": "always_show",
"custom_display_name": "kg"
},
{
"data_type": "markdown",
"binding_key": "body",
"column_span": 4,
"property_key": "page",
"display_order": 3,
"page_visibility": "always_show"
}
],
"body_mode": "none",
"description": "## How to do a kettlebell Arnold press\n\nAn overhead press with a rotation on the way up: it starts with the bell in front, palm facing you, and rotates as you press. Hits front and side delts through a bigger range than a plain press.\n\n**Watch this first:**\n\nhttps://www.youtube.com/watch?v=EAU8uxxuKdI\n\n### Setup\n\n1. Clean the bell to the rack position — handle across your palm, bell resting on the back of the forearm, wrist **straight** (never bent back).\n2. Stand tall, feet hip-width, glutes and abs braced. Elbow tucked in front of your ribs.\n3. Start with the palm facing **toward you**.\n\n### The movement\n\n1. Press up and **rotate the forearm outward** as you go, so at lockout the palm faces forward.\n2. Finish with the arm straight, biceps near your ear, bell stacked over your shoulder and hip.\n3. Reverse the rotation on the way down and return to the rack under control.\n4. Breathe out as you press, in on the way down.\n\n### Common mistakes\n\n- **Bent wrist** — the bell should sit over a straight, neutral wrist, not hanging back.\n- **Leaning back** — arching the lower back to get under the bell. Squeeze the glutes and keep the ribs down.\n- **Rotating too early or too late** — the turn should happen smoothly *through* the press, not as a separate step at the top.\n- **Shrugging the shoulder up** before the arm moves.\n\n### Too hard? Regress it\n\n- **Lighter bell** — this movement punishes weight you cannot control overhead.\n- **Half-kneeling** — one knee down kills the leg drive and forces strict form.\n- Practise a plain strict press first, add the rotation once it is smooth.\n\n### Too easy? Progress it\n\n- Heavier bell, or double kettlebells.\n- **Slow tempo** — 3s up, 3s down.\n- **Pause at the top** for 2s.\n\n### How many?\n\n- Log every set, per arm if you press one at a time.\n- 3–4 sets of 5–10 per side, 2–3× per week.\n",
"sample_entries": [
{
"title": null,
"values": {
"reps": 10,
"weight": 12
}
},
{
"title": null,
"values": {
"reps": 8,
"weight": 16
}
},
{
"title": null,
"values": {
"reps": 6,
"weight": 20
}
}
],
"title_column_span": 2,
"title_display_order": 0
},
{
"key": "kettlebell-sumo-deadlift",
"kind": "entity",
"name": "Kettlebell sumo deadlift",
"emoji": "image:/exercise-icons/kettlebell-sumo-deadlift.jpg",
"layout": {
"expand": "page",
"render": "flow",
"version": 2,
"dividers": false,
"elements": [
{
"id": "title",
"type": "field",
"label": "icon",
"style": {
"span": 7,
"order": 0,
"alignItems": "center"
},
"property": "title",
"labelPosition": "left"
},
{
"id": "metrics",
"type": "group",
"style": {
"gap": "md",
"span": 5,
"order": 1,
"alignItems": "center"
},
"elements": [
{
"id": "weight",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "weight",
"labelPosition": "right"
},
{
"id": "reps",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "reps",
"labelPosition": "right"
}
]
}
]
},
"bindings": [
{
"data_type": "title",
"binding_key": "title",
"column_span": 4,
"property_key": "entry-title",
"display_order": 0,
"page_visibility": "always_show"
},
{
"data_type": "number",
"binding_key": "reps",
"column_span": 1,
"property_key": "repetitions",
"display_order": 1,
"page_visibility": "always_show",
"custom_display_name": "reps"
},
{
"data_type": "number",
"binding_key": "weight",
"column_span": 1,
"property_key": "weight",
"display_order": 2,
"page_visibility": "always_show",
"custom_display_name": "kg"
},
{
"data_type": "markdown",
"binding_key": "body",
"column_span": 4,
"property_key": "page",
"display_order": 3,
"page_visibility": "always_show"
}
],
"body_mode": "none",
"description": "## How to do a kettlebell sumo deadlift\n\nA hip hinge with a wide stance and the bell between your feet. Trains glutes, hamstrings and back — and it is the movement that teaches the hinge every other kettlebell lift depends on.\n\n**Watch this first:**\n\nhttps://www.youtube.com/watch?v=sGNMEtZCkRY\n\n### Setup\n\n1. Stand with feet **wider than shoulder-width**, toes turned out 20–45°, bell on the floor between your feet.\n2. Push your hips **back** (not down) and bend the knees until you can reach the handle. Knees track over your toes, never caving inward.\n3. Chest up, back flat, shoulders pulled down and back. Grip the handle with both hands.\n\n### The movement\n\n1. Take the slack out — tighten your grip and pull your shoulders down before anything moves.\n2. **Drive through your heels** and stand up by pushing the floor away, squeezing your glutes at the top.\n3. Stand tall — do not lean back or overextend at the top.\n4. Reverse it: hips back first, then knees, and set the bell down under control.\n5. Breathe in at the bottom, out as you stand.\n\n### Common mistakes\n\n- **Rounding the lower back** — the one that actually hurts you. Chest up, back flat, reduce the weight if you cannot hold it.\n- **Squatting instead of hinging** — hips must travel back, not straight down.\n- **Knees caving in** — actively push them out toward your toes.\n- **Yanking the bell** — take the slack out first; do not jerk it off the floor.\n- **Leaning back at the top** — stand tall and stop.\n\n### Too hard? Regress it\n\n- **Elevate the bell** on a box or a couple of books — a shorter range while you learn the hinge.\n- Practice the hinge with no weight, a stick along your spine touching head, upper back and tailbone.\n\n### Too easy? Progress it\n\n- Heavier bell, or two bells.\n- **Pause at the bottom** for 2s to kill momentum.\n- **Single-leg / staggered stance** variations.\n\n### How many?\n\n- Log every set. Stop the set the moment your back rounds — that is the real limit, not fatigue.\n- 3–5 sets of 5–10, 2–3× per week.\n",
"sample_entries": [
{
"title": null,
"values": {
"reps": 10,
"weight": 16
}
},
{
"title": null,
"values": {
"reps": 8,
"weight": 24
}
},
{
"title": null,
"values": {
"reps": 6,
"weight": 32
}
}
],
"title_column_span": 2,
"title_display_order": 0
},
{
"key": "push-ups",
"kind": "entity",
"name": "Push-ups",
"emoji": "image:/exercise-icons/push-ups.jpg",
"layout": {
"expand": "page",
"render": "flow",
"version": 2,
"dividers": false,
"elements": [
{
"id": "body",
"type": "field",
"visible": true,
"property": "body",
"hideWhenEmpty": true
},
{
"id": "title",
"type": "field",
"label": "icon",
"style": {
"span": 9,
"order": 0,
"alignItems": "center"
},
"property": "title",
"labelPosition": "left"
},
{
"id": "metrics",
"type": "group",
"style": {
"gap": "md",
"span": 3,
"order": 1,
"alignItems": "center"
},
"elements": [
{
"id": "number_1",
"type": "field",
"label": "text",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "number_1",
"labelPosition": "right"
}
]
}
]
},
"bindings": [
{
"data_type": "title",
"binding_key": "title",
"column_span": 4,
"property_key": "entry-title",
"display_order": 0,
"page_visibility": "always_show"
},
{
"data_type": "number",
"binding_key": "number_1",
"column_span": 1,
"property_key": "number",
"display_order": 1,
"page_visibility": "always_show",
"custom_display_name": "reps"
}
],
"body_mode": "none",
"description": "## How to do a push-up\n\nThe push-up is a full-body pressing movement: chest, shoulders, and triceps do the pushing while your core and glutes hold your body in one rigid line. Done well, it is one of the best strength exercises that needs zero equipment.\n\n**Watch this first — 2 minutes:**\n\nhttps://www.youtube.com/watch?v=IODxDxX7oi4\n\n### Setup\n\n1. Hands on the floor slightly wider than shoulder-width, fingers pointing forward, stacked under your shoulders.\n2. Legs extended behind you, feet together or hip-width.\n3. Squeeze your glutes and brace your abs — your body should form **one straight line** from head to heels. Hold that line for the whole set.\n\n### The movement\n\n1. Lower yourself under control (~2 seconds) by bending your elbows. Keep them at roughly a **45° angle** to your torso — not flared straight out, not pinned to your ribs.\n2. Go down until your chest is about a fist's height from the floor (or lightly touches it).\n3. Press the floor away until your arms are fully straight. That's one rep.\n4. Breathe in on the way down, out on the way up.\n\n### Common mistakes\n\n- **Sagging hips** — the line breaks and your lower back takes the load. Squeeze glutes harder.\n- **Hips piked up** — turns it into an easier, shorter movement. Keep the straight line.\n- **Half reps** — going down 10 cm. Full range: chest near the floor, arms fully locked at the top.\n- **Flared elbows (90°)** — hard on the shoulders. Tuck them toward ~45°.\n- **Head pecking** — chin diving at the floor while the chest stays high. Lead with your chest, keep your neck neutral.\n\n### Too hard? Regress it\n\nKeep the same straight-line form, just reduce the load:\n\n1. **Incline push-ups** — hands on a bench, table, or wall. The higher the hands, the easier. Work down toward the floor over time.\n2. **Knee push-ups** — same line from head to knees.\n\nA good rule: when you can do ~12 clean reps at one level, move to the next harder one.\n\n### Too easy? Progress it\n\n- **Decline push-ups** — feet elevated on a bench or step.\n- **Diamond push-ups** — hands close together, more triceps.\n- **Weighted push-ups** — backpack with books, or a plate on your back.\n- **Slow tempo** — 3 seconds down, 1 second pause at the bottom.\n\n### How many?\n\n- Log **every set here** — quality reps only; stop 1–2 reps before your form breaks.\n- 3–4 sets, 2–4× per week is plenty for steady progress.\n- Progress by adding 1–2 reps per session, then move to a harder variation once reps get high (~20+).\n",
"sample_entries": [
{
"title": null,
"values": {
"number_1": 12
}
},
{
"title": null,
"values": {
"number_1": 15
}
},
{
"title": null,
"values": {
"number_1": 17
}
}
],
"title_column_span": 1,
"title_display_order": 0
},
{
"key": "crunches",
"kind": "entity",
"name": "Crunches",
"emoji": "image:/exercise-icons/crunches.jpg",
"layout": {
"expand": "page",
"render": "flow",
"version": 2,
"dividers": false,
"elements": [
{
"id": "title",
"type": "field",
"label": "icon",
"style": {
"span": 9,
"order": 0,
"alignItems": "center"
},
"property": "title",
"labelPosition": "left"
},
{
"id": "metrics",
"type": "group",
"style": {
"gap": "md",
"span": 3,
"order": 1,
"alignItems": "center"
},
"elements": [
{
"id": "reps",
"type": "field",
"label": "unit",
"style": {
"fill": false,
"fontSize": "sm",
"labelGap": 2,
"alignItems": "center"
},
"property": "reps",
"labelPosition": "right"
}
]
}
]
},
"bindings": [
{
"data_type": "title",
"binding_key": "title",
"column_span": 4,
"property_key": "entry-title",
"display_order": 0,
"page_visibility": "always_show"
},
{
"data_type": "number",
"binding_key": "reps",
"column_span": 1,
"property_key": "repetitions",
"display_order": 1,
"page_visibility": "always_show",
"custom_display_name": "reps"
},
{
"data_type": "markdown",
"binding_key": "body",
"column_span": 4,
"property_key": "page",
"display_order": 2,
"page_visibility": "always_show"
}
],
"body_mode": "none",
"description": "## How to do a crunch\n\nA short, controlled flexion of the spine that targets the upper abs. Small movement, big difference between doing it right and yanking on your neck.\n\n**Watch this first:**\n\nhttps://www.youtube.com/watch?v=YdZakh0Pkwc\n\n### Setup\n\n1. Lie on your back, knees bent, feet flat on the floor.\n2. Hands lightly behind your head or crossed on your chest. **Fingertips only** behind the head — never lace your fingers and pull.\n3. Keep a small gap between your chin and chest, as if holding an apple there.\n\n### The movement\n\n1. Curl your **shoulder blades off the floor** by shortening the distance between ribs and hips.\n2. Stop once the blades clear the floor — that is the full range. Your lower back stays down.\n3. Pause for a beat at the top and squeeze.\n4. Lower slowly. Breathe out on the way up, in on the way down.\n\n### Common mistakes\n\n- **Pulling on the neck** — the classic. Hands are a rest, not a lever.\n- **Going too high** — past shoulder-blade height it becomes a sit-up and the hip flexors take over.\n- **Speed reps** — bouncing off the floor. Slow down; the tension is the point.\n- **Holding your breath** — exhale as you curl.\n\n### Too hard? Regress it\n\n- **Reduce range** — lift just the head and shoulders an inch, hold 2s.\n- Cross your arms on your chest instead of behind your head (shorter lever).\n\n### Too easy? Progress it\n\n- **Arms straight overhead** — longer lever, much harder.\n- **Slow tempo** — 3s up, 2s hold, 3s down.\n- **Weighted crunch** — hold a plate or kettlebell on your chest.\n- **Cable / decline crunches** for added load.\n\n### How many?\n\n- Log every set. Quality over quantity — 15 controlled reps beat 50 sloppy ones.\n- 3 sets, 2–4× per week. Progress with tempo and load before chasing rep counts.\n",
"sample_entries": [
{
"title": null,
"values": {
"reps": 40
}
},
{
"title": null,
"values": {
"reps": 50
}
},
{
"title": null,
"values": {
"reps": 50
}
}
],
"title_column_span": 2,
"title_display_order": 0
}
]
}Used by
Copy this into your Kaizendex
It lands as real, editable collections in your own account — yours to rename, extend and delete. Structure only: nobody's entries are ever copied.
Free · Publishing Rules
More like this
- 💪Workouts8 collections · 25 propertiesCollection✓ Official↑ 1 this monthOne card per session — presets fill in the exercises and the sets.Kaizendex1 copy
- 💪Calisthenics Workout5 collectionsPreset✓ OfficialPull, push, core — a rep ladder already written in, no equipment.KaizendexNew
The Navy SealAgent✓ Official↑ 1 this monthDiscipline when comfort is winning.Kaizendex1 copy