15-Min Full-Body Kettlebell Workout 🔥 | Strength + Power

15-MIN FULL-BODY KETTLEBELL WORKOUT 💪🔥

1 kettlebell. 4 movements. Full-body strength + power.

Try this 15-minute workout to train your legs, shoulders, arms, hips and core using a mix of rotational work, pressing, squatting and explosive kettlebell movements.

THE WORKOUT 👇

1️⃣ KB Uppercuts — shoulders + core + rotational power
2️⃣ KB Curl → Shoulder Press — biceps + shoulders + triceps
3️⃣ KB Woodchops — core + hips + rotational strength
4️⃣ KB Clean → Squat — legs + hips + full-body power

🔥 CHOOSE YOUR LEVEL

🟢 Beginner — 6 reps each
🟡 Intermediate — 8 reps each
🔴 Advanced — 10 reps each

Complete all 4 movements back-to-back = 1 round

⏱️ 15-MIN AMRAP

Complete as many quality rounds as possible.

• Rest when needed
• Keep the Uppercuts powerful and controlled
• Keep the Curl → Press smooth and strict
• Don’t rush the Woodchops
• Maintain good squat depth and posture as fatigue builds
• Prioritise clean reps over simply chasing more rounds

🏋️ STARTING WEIGHT GUIDE

Beginner: 8–10 kg / 18–22 lb
Intermediate: 10–14 kg / 22–31 lb
Advanced: 14–20+ kg / 31–44+ lb

These are general starting points. Choose a weight you can control through the entire sequence, especially the Curl → Shoulder Press.

⚡ For the Uppercuts and Clean, prioritise power and clean technique rather than grinding to failure. Stop when speed, balance or positioning starts to deteriorate.

📈 PROGRESS OVER TIME

Move from 6 → 8 → 10 reps, gradually increase your kettlebell load, or complete more quality work within the same 15 minutes.

Focus on:

TECHNIQUE → POWER → PROGRESSION

If fat loss is also your goal, combine consistent resistance training with appropriate nutrition and an overall calorie deficit.

15 minutes. 4 movements. 1 kettlebell.

🎁 Want the full Frame of David training system?

Comment “PLAN” and I’ll send you the details — or tap the link in my bio to access the FREE Starter System and explore all training programmes.

If these workouts have helped you and you want to support what I’m building with Frame of David, picking up one of the programmes is a great way to do it. 🙏

Simple training. Clear structure. Real progression.

#kettlebellworkout #fullbodyworkout #homeworkout

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