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Kettlebell Workouts by Greg Brookes

Kettlebell Workouts by Greg Brookes

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51 Body Weight Exercises You Can Do Anywhere Without Equipment

by Greg Brookes

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51 Bodyweight Exercises

Body weight exercises use no equipment, the resistance comes purely from gravity and your own body.

This list of exercises without equipment serves as the perfect starter for beginners to do at home but these movements can be made equally demanding for even the most experienced athlete.

The ability to move and handle your own bodyweight is something that we learn from a young age. Sadly due to desk bound jobs and a reliance on exercise machines we are often left struggling to handle even the most simplest of body weight exercises.

Watch all 51 Body weight Exercises below:

List of Bodyweight Exercises

Bodyweight movements that involve jumping, hopping and bouncing will be far more challenging and often triple the load through your joints. Beginners should always begin with the more static and less dynamic body weight exercises first.

51 Bodyweight Exercises Download PDF

1 Bodyweight Bridge

Bodyweight Bridge
Bodyweight Bridge

Muscle groups: Buttocks, Quads, Hamstrings, Core
Summary: One of the great body weight exercises for activating the buttocks and teaching the lower back to not overwork.


2 Bodyweight Single Leg Deadlift

Single Leg Deadlift Home Exercise
Single Leg Deadlift Exercise

Muscles used: Hamstrings, Buttocks, Core
Summary: A good lower body bodyweight exercise, that not only challenges your balance but also teaches good core and body alignment. One of the best bodyweight movements that is often neglected.

Learn more: Master the kettlebell single leg deadlift


3 Bodyweight Y Squats

No Equipment Y Squats Exercise
Body weight Y Squats Exercise

Muscle groups: Glutes, Hamstrings, Buttocks, Upper Back, Core
Summary: The y squat is the perfect starting point for beginners and an excellent full body bodyweight exercise using no weights. Great for improving mobility too.

Discover more: 7 kettlebell squats you need to know


4 Bodyweight Forward Lunge

Bodyweight Forward Lunge Exercise
Bodyweight Forward Lunge Exercise

Muscles used: Glutes, Quads, Hamstrings, Core
Summary: A fundamental lower body strengthening body weight exercise using no weights. Also helps improve hip mobility.

Learn more: 16 kettlebell lunge variations for a beautiful buttocks


5 Bodyweight Lateral Squat

Bodyweight Lateral Squat Exercise
Bodyweight Lateral Squat Exercise

Muscle groups: Glutes, Quads, Hamstrings, Core
Summary: A more difficult variation of the bodyweight squat and designed to raise the heart rate a little more.

51 Body weight Exercises Download PDF

6 Bodyweight Shoulder Taps

No Equipment Shoulder Taps Exercise
Shoulder Taps Exercise

Muscles used: Shoulders, Chest, Back, Core, Glutes
Summary: One of the fundamental bodyweight shoulder exercises and a great introduction into stabilising the upper body using the core muscles. If you can’t perform this body weight exercise then you shouldn’t be doing Push Ups.

Progress this body weight exercise: Master the renegade row variations with 5 progressions


7 Bodyweight Static Lunge

Static Lunge Home Exercise
Static Lunge Exercise

Muscle groups: Glutes, Quads, Hamstrings, Core
Summary: A good introduction into lunging and one of the best bodyweight exercises. Challenging for the lower body as well as your balance.

Discover more: 4 home workouts in just 7 minutes


8 Bodyweight Bird Dog

Bodyweight Bird Dog Exercise
Bodyweight bird dog core exercise

Muscles used: Shoulders, Back, Core, Glutes
Summary: One of the trickiest bodyweight exercises for the back but excellent for improving the postural muscles in the back of the body. Tough on the shoulder stabilisers too!

Learn more: 5 No equipment workouts


9 Bodyweight Back Extensions

Bodyweight Back Extension Exercise

Muscle groups: Glutes, Back
Summary: A good body weight back exercise for strengthening the back stabilisers. Keep buttocks squeezed tight to protect the lower back.


10 Bodyweight Yoga Squat

No Equipment Yoga Squat Exercise
Yoga Squat Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: One of the best bodyweight exercises using no weights for improving strength throughout the full body as well as improving mobility too!

Related: 3 beginner bodyweight workouts without equipment


11 Bodyweight Bob & Weave

Bodyweight Bob and Weave Exercise
Body weight Bob and Weave Exercise

Muscles used: Glutes, Quads, Hamstrings, Back
Summary: A lower body bodyweight exercise that uses a lateral movement to open up the hips and strengthen the legs.


12 Bodyweight Elbow to Knee

Bodyweight Elbow to Knee Exercise
Elbow to Knee Exercise

Muscle group: Core
Summary: A nice standing core body weight exercise that will improve your movement skills and balance.


13 Bodyweight Belly Breaths

Bodyweight Belly Breaths Exercise
Belly breaths core exercise

Muscles used: Core
Summary: Fundamental body weight exercise for teaching good breathing mechanics and strengthening the inner core muscles. A must for all stressed neck breathers!

Discover more: 5 bodyweight core exercises all beginners should know


14 Bodyweight Cossacks

Bodyweight Cossacks Exercise
Bodyweight Cossacks Exercise

Muscles used: Glutes, Quads, Hamstrings, Core
Summary: Strengthen and improve your hip flexibility with this movement. A fun bodyweight exercise too!

Related: 5 body weight exercises every beginner should master


15 Bodyweight Hip Openers

Hip Openers Exercise
Hip Openers Exercise

Muscle groups: Core, Glutes, Quads, Hamstrings, Shoulders
Summary: A favorite warm up exercise to open up the hips and strengthen the core muscles.

Learn more: Complete guide to hip mobility exercises

All Bodyweight Exercises PDF

16 Bodyweight Wall Slides

No Equipment Wall Slide Exercise
No Equipment Wall Slide Exercise

Muscles used: Shoulders, Upper Back
Summary: Improve timing and strengthen the upper body with this bodyweight exercise for the back and shoulders.


17 Bodyweight Fast Mountain Climbers

No Equipment Fast Mountain Climbers Exercise
Bodyweight Fast Mountain Climbers

Muscle groups: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: A fast cardio body weight exercise that works into the core and shoulder stabilising muscles too.


18 Bodyweight Side Plank with Rotation

Side Plank with Rotation Exercise
Side Plank with Rotation

Muscles used: Core, Hips, Shoulders
Summary: A static exercise that strengthen the full side of the body and also mobilises the spine. A challenging bodyweight shoulder exercise too!


19 Bodyweight Push Ups

Bodyweight Push Ups Exercise
Bodyweight Push Ups Exercise

Muscle groups: Shoulders, Chest, Triceps, Back, Core, Buttocks
Summary: The classic bodyweight push exercise that is often performed so poorly. This no equipment exercise should be thought of as a moving core exercise.


20 Bodyweight Side Lunge with a Reach

Side Lunge with a Reach
Side Lunge with a Reach

Muscles used: Core, Glutes, Quads, Hamstrings
Summary: A unique bodyweight exercise that is great for lower body single leg strength as well as developing mobility through the hips.


21 Bodyweight Slow Mountain Climbers

No Equipment Slow Mountain Climbers
Bodyweight Slow Mountain Climbers

Muscle groups: Core, Glutes, Shoulders
Summary: A favourite core exercise that also helps improve hip flexibility and shoulder stability.


22 Bodyweight Scissors

Bodyweight Scissors Exercise
Bodyweight Scissors Exercise

Muscles used: Core
Summary: A great core exercise that needs to be performed slowly and correctly to have any effect.


23 Bodyweight Side Shuffles

No Equipment Side Shuffles Exercise
No Equipment Side Shuffles

Muscle groups: Glutes, Quads, Hamstrings
Summary: Get that heart rate up and improve your foot speed with this weightless exercise.


24 Bodyweight High Knees

No Equipment High Knees Exercise
No Equipment High Knees Exercise

Muscles used: Core, Glutes, Quads, Hamstrings
Summary: The ultimate cardio no equipment exercise if performed quickly. Ensure you warm up the lower legs first.


25 Bodyweight Cross Overs

Bodyweight Cross Overs Exercise
Bodyweight Cross Overs Exercise

Muscle groups: Core
Summary: A great core stabilising exercise that requires strength and control.

Progress this core exercise: 7 floor based kettlebell core exercises


26 Bodyweight Dead Bug

No Equipment Deadbug Exercise
No Equipment Dead Bug Exercise

Muscles used: Core
Summary: A fun and effective core exercise that connects the body together via its cross body sling systems.


27 Bodyweight Bird Dog with Rotation

Bird Dog with Rotation
Bird Dog with Rotation

Muscle groups: Core, Buttocks, Back
Summary: A favourite bodyweight back exercise that challenges the core in flexion, extension and rotation.


28 Bodyweight Side Plank

Bodyweight Side Plank Exercise
Side plank core exercise

Muscles used: Core, Hips, Shoulders
Summary: A very important lateral stabilising exercise for the core muscles.


29 Bodyweight Double Lunge with Reach

Bodyweight Double Lunge with Reach Exercise
Bodyweight Double Lunge with Reach

Muscle groups: Core, Glutes, Quads, Hamstrings
Summary: A unique bodyweight exercise and the ultimate lunging movement that builds strength as well as challenging your cardio.


30 Bodyweight Cross Body Mountain Climbers

Bodyweight Cross Body Mountain Climbers
Bodyweight Cross Body Mountain Climbers

Muscles used: Core, Glutes, Shoulders
Summary: Strengthen your core and improve your hip mobility with this exercise. A great bodyweight shoulder exercise too.


31 Bodyweight Single Leg Deadlift with Overhead Reach

Bodyweight Single Leg Deadlift with Overhead Reach
Bodyweight Single Leg Deadlift with Overhead Reach

Muscle groups: Shoulders, Glutes, Quads, Hamstrings, Core
Summary: Another challenging lower body single leg body weight exercise that works into the back of the body.


32 Bodyweight Squat Thrusts

No Equipment Squat Thrusts Exercise
No Equipment Squat Thrusts Exercise

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings
Summary: Challenging exercise that will condition the body from head to toe as well as your heart and lunges.


33 Bodyweight Dirty Dogs

Bodyweight Dirty Dogs Exercise
Bodyweight Dirty Dogs Exercise

Muscle groups: Shoulders, Core, Back
Summary: A specialised core exercise for those without any back issues. Great for the shoulders too.


34 Bodyweight Burpees

Bodyweight Burpees Exercise
Bodyweight Burpees Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: The ultimate full body exercise for strengthening as well as improving your cardio. If performed correctly great for the core muscles too!

51 Bodyweight Movements Download PDF

35 Bodyweight Dive Bomber Push Ups

No Equipment Dive Bomber Push Ups Exercise
No Equipment Dive Bomber Push Ups Exercise

Muscle groups: Shoulders, Chest, Triceps, Back, Core
Summary: This tough upper body bodyweight exercise uses a combination of moves that strengthens the shoulders and chest while improving mobility.


36 Bodyweight Side Plank with Extension

No Equipment Side Plank with Extension Exercise
No Equipment Side Plank with Extension

Muscles used: Shoulders, Core, Hips
Summary: Challenge your core muscles and shoulder stability with this exercise.


37 Bodyweight Jump Squats

Bodyweight Jump Squats Exercise
Bodyweight Jump Squats Exercise

Muscle groups: Glutes, Quads, Hamstrings
Summary: Very demanding weightless strength and cardio exercise only for those who can squat well.

Learn more: Quick guide to the goblet squat


38 Bodyweight Plank to Push Up

No Equipment Plank to Push Ups Exercise
No Equipment Plank to Push Up

Muscles used: Shoulders, Triceps, Core
Summary: A tough moving plank exercise that will strengthen the triceps as well as the core muscles.


39 Bodyweight Single Leg Up and Down Dogs

Bodyweight Single Leg Up and Down Dogs Exercise
Bodyweight Single Leg Up and Down Dogs Exercise

Muscle groups: Shoulders, Back, Core
Summary: An advanced version of the standard exercise that challenges the core even harder.


40 Bodyweight Figure 4 Mountain Climbers

Bodyweight Figure 4 Exercise
Body weight Figure 4 Exercise

Muscles used: Shoulders, Core
Summary: Brilliant exercise for challenging the core muscles as well as your hip mobility.


41 Bodyweight T Push Ups

T Push Ups Home Exercise
T Push Ups Exercise

Muscles used: Core, Chest, Triceps, Glutes
Summary: Take your bodyweight push exercises to the next level with this advanced version of the movement.


42 Bodyweight Reverse Lunge with Lateral Reach

Bodyweight Reverse Lunge with Lateral Reach Exercise
Bodyweight Reverse Lunge with Lateral Reach Exercise

Muscle groups: Buttocks, Hamstrings, Quads, Core
Summary: Single leg strengthener that improves your hip and movement skills too.


43 Bodyweight Breakdancer Push Ups

Bodyweight Breakdancer Push Ups Exercise
Bodyweight Breakdancer Push Ups Exercise

Muscles used: Shoulders, Triceps, Core, Glutes
Summary: A fun bodyweight push exercise variation that improves hip mobility and shoulder stabilisation.


44 Bodyweight Reverse Lunge and Hop

No Equipment Reverse Lunge and Hop Exercise
No Equipment Reverse Lunge and Hop

Muscle groups: Glutes, Quads, Hamstrings
Summary: A demanding lunge variation that should only be attempted once the regular lunge has been mastered.


45 Bodyweight Skaters

Bodyweight Skaters Exercise
Bodyweight Skaters Exercise

Muscles used: Core, Glutes, Quads, Hamstrings
Summary: Improve foot speed, cardio and leg strength with this fun exercise.


46 Bodyweight Reverse Diagonal Lunge with Reach

Bodyweight Reverse Diagonal Lunge with Reach Exercise
Bodyweight Reverse Diagonal Lunge with Reach Exercise

Muscle groups: Glutes, Quads, Hamstrings, Core
Summary: Get your thinking cap on for this exercise and open up those hips.


47 Bodyweight Cross Body Extension

No Equipment Cross Body Extensions Exercise
No Equipment Cross Body Extension

Muscles used: Back, Core, Shoulders
Summary: A challenging exercise for the shoulders, back and core muscles.


48 Bodyweight Jumping Lunges

Bodyweight Jumping Lunges Exercise
Bodyweight Jumping Lunges Exercise

Muscle groups: Core, Glutes, Quads, Hamstrings
Summary: Reserved only for the experienced athlete. Build strength and cardio quickly with this exercise.


49 Bodyweight Kangaroos

Bodyweight Kangaroos Exercise
Bodyweight Kangaroos Exercise

Muscles used: Glutes, Quads, Hamstrings, Back
Summary: Tough and unusual exercise for the legs and buttocks. Requires excellent technique.


50 Bodyweight Single Leg Burpee

Bodyweight Single Leg Burpee Exercise
Bodyweight Single Leg Burpee Exercise

Muscle groups: Core, Glutes, Quads, Hamstrings
Summary: Funky exercise only for the very advanced athlete that is comfortable with the regular burpee.


51 Bodyweight Mountain Climber Push Ups

Bodyweight Mountain Climber Push Up Exercise
Bodyweight Mountain Climber Push Up Exercise

Muscles used: Shoulders, Chest, Triceps, Core
Summary: Build additional strength with this advanced core and push up variation.

Discover more: 13 bodyweight exercises you should use with your kettlebell workouts

51 Body weight Exercises Download PDF

FAQ

Can you build muscle with bodyweight exercises?

Yes, beginners can certainly build muscle quickly and safely using a wide range of upper and lower body exercises. Those more advanced will have to use more challenging exercises often using single leg or plyometric movements.

Are bodyweight exercises effective?

Yes very effective, especially if you perform a range of full body movements for both the upper and lower body. Bodyweight exercises are great for mobility, fat loss and improving your cardio.

Can I do bodyweight workouts everyday?

It will depend on the intensity of the workouts and how quickly you recover as to whether you can perform them daily.

Have you tried any of these body weight exercises? Let me know below…

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Reader Interactions

Comments

  1. Anthony says

    October 6, 2020 at 6:10 pm

    Love the high knees exercise. It’s much harder than you’d think! I’ve started using it for conditioning on days I don’t use kettlebells. Go hard for 15 seconds every minute. My calves were sore for days after the first time, so maybe learn from my experience and ease yourself into it.

    Reply
  2. Rosalyn Roby says

    April 27, 2020 at 5:44 am

    wow thanks now i’m getting slimmer

    Reply
  3. Ken says

    April 3, 2020 at 2:46 am

    Wow! Great and helpful list – thanks so much!

    Reply
  4. Aida says

    January 23, 2020 at 3:25 am

    I am very bad at mountian climbers my leg hurts after i do it.

    Reply
    • Greg Brookes says

      January 23, 2020 at 9:42 am

      That sounds like a mobility issue Aida, slow them down.

      Reply
  5. Dave says

    March 17, 2019 at 8:49 pm

    Great body weight exercises. I’m creating my own fitness challenge (30 day) at work for my employees. A lot of good exercises you have given.

    Reply
  6. kimberley says

    February 27, 2019 at 6:00 pm

    really appreciate the information that you give out on kettlebells. I am a yoga teacher and started to use kettlebells from last year November. I love them. I have the Paul Katami beginners kettlebells drills and combo and the core workout.

    warm regards
    Kimberley

    Reply
  7. Rick says

    February 24, 2019 at 8:16 am

    Greg,
    I have a knee that was hurt doing lunges. In Part, its slightly shorter than the other. So forward lunges are out.
    Is there any problem with substituting backwards lunges when forwardlunges are called for.?
    This doesn’t cause pain so have been using whenever lunges are called for.
    Thank You. and love your info..

    Reply
    • Greg Brookes says

      February 24, 2019 at 10:01 am

      Hi Rick, yes you can certainly interchange forwards and backwards lunges. Reverse Lunges (backwards) tend to be a little easier because you do not have to brake the forward momentum with your hamstrings in the same way, plus many people often ride the forward lunge too far forwards.

      Reply
    • jose says

      March 31, 2019 at 3:12 am

      No, there shouldn’t be a problem substituting the forward lunge with the reverse lunge. Just keep in mind a forward lean at the end of the movement will work more of the glutes while an upright position at the end of the movement will work more of the quadriceps.

      Reply
  8. robie says

    October 17, 2018 at 3:21 am

    Hi Greg
    I love your 51 bodyweight exersices.
    can i buy a copy i can print out on cards or make a book?
    thanks, robie

    Reply
    • Greg Brookes says

      October 17, 2018 at 6:57 am

      Interesting question Robie, no not right now but maybe in the future.

      Reply
  9. Socrates Sison says

    July 30, 2018 at 8:08 pm

    Hi Greg,
    I’m your new fan in kettle bell exercises. I would like to buy your illustrated poster exercises so I can post it in my exercise gym room . Thank you so much!
    Warm Regards,
    Socrates Sison

    Reply
  10. dG says

    January 2, 2018 at 8:58 pm

    Hi Greg, your website and exercise routines are excellent – the best out there. I bought your poster, the big one with the illustrated moves, and it’s incredibly efficient. Am a former bike racer who lives in frigid new england and the routines keep me strong and fit throughout the winter. Keep up the good work.

    Reply
    • Jordan says

      March 19, 2018 at 12:51 pm

      Hello Greg,
      Have been doing the beginners bodyweight challenge. The next step is Advanced which looks like a pretty big jump to me. Would be great if you could make a intermediate video or something to work up to the advanced bodyweight challenge.
      Thanks, Jordan

      Reply
      • Greg Brookes says

        March 19, 2018 at 4:48 pm

        Yes I completely understand Jordan, what you can do is mix a few of the more advanced exercises in with the beginners bodyweight workout or increase the reps in the beginners workout.

        Alternatively, I’ve got a 4 week breakdown to help you complete the 500 bodyweight challenge here…

        Reply
        • Jordan says

          March 20, 2018 at 12:33 pm

          Ok thanks I will try both to see which works better.

          Reply
  11. Mark says

    December 1, 2017 at 5:48 pm

    Thank you Greg, you videos are great.

    Mark

    Reply
  12. Melissa says

    September 7, 2017 at 1:33 pm

    Hi Greg excellent list of exercises I’m just wondering which ones would you do together in a workout or is it intended that you would do the whole lot one after the other? Just because as I’ve viewed through I’ve noticed you’ve introduced the first and last exercise a few times.
    Thanks
    Mel

    Reply
    • Greg Brookes says

      September 7, 2017 at 6:46 pm

      Thanks Mel, no this is purely a list of bodyweight exercises for reference not any type of workout.

      Reply
  13. SANTHOSH K says

    July 28, 2017 at 6:14 am

    Hi Greg,
    Thank you for your 50 body weight exercises. I am requesting you, please, give me a chart of monthly program of these body weight exercises.

    Reply
    • Greg Brookes says

      July 28, 2017 at 10:32 am

      Thanks Santhosh, have you seen my 30 day bodyweight challenge here

      Reply
  14. Peter Korosec says

    June 28, 2017 at 1:12 pm

    Brilliant. This is it. Short list with names and videos. Could you do the same for the kettlebell workouts?

    Reply
  15. Scott reburn says

    February 18, 2017 at 2:50 pm

    Hi greg I contacted you about my shoulder injury rotator cuff about 2 months ago I have not been doing any shoulder press movements with my Kettlebells I recently saw my gp who said that I had muscle wastage to my right shoulder to build this back up could you suggest any kettlebell moves other than press cheers Scott

    Reply
    • Greg Brookes says

      February 19, 2017 at 5:57 pm

      Hi Scott, depending on how well your rotator cuff has healed you may be able to start exercises from your hands. Usually exercises horizontal to the body and below are OK. So I would start with the Push Up position and shoulder taps then you can try regular push ups. Work on just a few everyday rather than just blitzing them. In the push up position the shoulder is pushed back into the socket and so is fairly stable.

      Reply
  16. Joe says

    January 7, 2017 at 10:41 pm

    Hi Greg,

    I’m a beginner and I have a breathing question. In your single leg deadlift video, in the beginning you said breath out while stretching out then breath in, and then later you said breath in and then breath out. You need a video on breathing.

    Thanks,
    Joe Fanelly

    Reply
    • Greg Brookes says

      January 8, 2017 at 5:13 pm

      Hi Joe, I’ve got more information on breathing during exercises here. I hope this helps.

      Reply
  17. Brenda says

    December 7, 2016 at 7:07 pm

    This is an amazing list! Thank you so much! I appreciate that most of these are safe for the pelvic floor. Keep up the great work!

    Reply
  18. Mike says

    November 30, 2016 at 11:58 am

    Thanks Greg, I have learned some new exercises. You have got to have a home in Florida, we visit a place on Marco Island.

    Take care
    Mike

    Reply

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Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Greg lives in Oxford, in the UK, with his wife Lucy. Learn more...

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