Kettlebell training is one of the most time-efficient ways to improve strength, power, and athletic movement. The kettlebell is such a dynamic piece of equipment that we, the 12reps teams, love using for our group workouts. That’s why we’ve created this one for you. This 20-minute full-body workout includes just four movements: goblet squats, reverse lunges, kettlebell swings, and single-arm alternating rows. You’ll perform 12 sets of each, with 12 reps per set. It’s simple but demanding.
As a strength and conditioning coach and sport scientist, I highly recommend incorporating kettlebells into your training routine. It will help you train all the stabilising muscles you need to avoid injuries, as well as all your joint rotational angles that need to move to prevent stiffness and tightness. It will get your heart rate pumping because kettlebells are a multifunctional piece of equipment for movement.
Goblet Squats
Goblet squats are one of the most effective movements for building leg strength and mobility for everyday life. Holding the kettlebell at chest height forces your torso to stay upright. This keeps your spine safe and teaches proper squat mechanics.
Set 1- 12reps – 30 seconds’ rest
Set 2- 12reps – 30 seconds’ rest
Set 3- 12reps – 40 seconds’ rest
Set 4 – 12 reps – move on
Reverse Lunges
Reverse lunges build single-leg strength and improve balance. Because you’re stepping backwards, they reduce strain on the knees compared to forward lunges. That makes them a good option for long-term knee health, especially for runners or triathlon athletes.
Set 1- 12reps – 30 seconds’ rest
Set 2- 12reps – 30 seconds’ rest
Set 3- 12reps – 40 seconds’ rest
Set 4 – 12 reps – move on
Kettlebell Swings
Swings are the most explosive movement in this workout. They train the hip hinge, a powerful movement pattern that’s essential in nearly every sport. With each rep, you generate force through the hips, glutes, and hamstrings.
You then use your core and upper back to control the arc of the kettlebell. When done right, swings build the ability to produce and absorb force. That translates directly to sprinting, jumping, and rapid movement on the field
Set 1- 12reps – 30 seconds’ rest
Set 2- 12reps – 30 seconds’ rest
Set 3- 12reps – 40 seconds’ rest
Set 4 – 12 reps – move on
Single-Arm Alternating Rows
This row variation strengthens the upper back, arms, and core. Switching arms each rep adds an element of control and rhythm, keeping your focus sharp and your body engaged. You’ll improve postural strength and grip.
You’ll also train the core in a rotationally stable way, which is vital in sports where your upper and lower body move in different directions. Rugby and football players, in particular, benefit from this kind of strength under movement
Set 1- 12reps – 30 seconds’ rest
Set 2- 12reps – 30 seconds’ rest
Set 3- 12reps – 40 seconds’ rest
Set 4 – 12 reps – move on
Personalised Kettlebell Training with 12REPS
Most fitness apps offer generalised plans. You follow the same exercises as everyone else, no matter your goal or equipment. That’s where 12REPS stands out. The 12REPS app includes over 100 kettlebell-specific exercises. But more importantly, it lets you personalise your training based on the muscle group or body part you want to target.
If you want to train your legs today, the app offers kettlebell options that focus on your lower body. If you’re targeting the upper back or core tomorrow, it adjusts instantly. The result is a workout that fits your goal, not just a random session.
The app also tracks your sets and reps, builds progression into your plan, and helps you stay accountable. As you log workouts, it learns what you respond to and adjusts your sessions accordingly. It’s like having a smart coach in your pocket, designed explicitly for kettlebell training.
If you’re serious about improving your strength, power, and performance with kettlebells, don’t guess your way through training. Let 12REPS guide you.
With over 100 kettlebell exercises, personalised filtering based on the body part you want to train, and a clear structure to help you progress, you’ll train with purpose every time.
Download the 12REPS app today and take control of your training.
