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Updated in [July 21st, 2023]

Onnit Coach Juan Leija and two-time Highland Games champion Matt Vincent have created a full body single-kettlebell workout for beginners. This workout is designed to help those who may only have access to one weight, such as those visiting a hole-in-the-wall gym or those who have only been able to purchase one kettlebell. The workout includes a warmup, strength training, and a conditioning circuit to burn fat and build endurance. The warmup consists of two rounds of single-kettlebell halos and Turkish get-ups. The CNS prep includes two rounds of kettlebell swings and basic push-ups. The full body single-kettlebell workout consists of two rounds of kettlebell cleans, single-rack kettlebell squats, and kettlebell push presses. The kettlebell conditioning finisher consists of two rounds of kettlebell cleans, squats, and presses. Kettlebell training is an efficient and athletically optimized full body workout that combines explosive strength with muscular endurance. Follow Juan Leija and Matt Vincent for more information on Total Human Optimization.