35 Minute Full Body Kettlebell Squat Press Workout for Strength

Kettlebell workouts have taken the fitness world by storm for their ability to blend strength, cardio, and core engagement into one dynamic movement. Among these versatile exercises, the kettlebell squat press stands out as a full-body powerhouse. When performed as part of a structured routine, it can torch calories, build muscle, and improve functional strength. In this blog post, we’ll explore a 35-minute full body kettlebell squat press workout, ideal for fitness enthusiasts of all levels aiming to tone, strengthen, and energize their bodies.

What Is a Kettlebell Squat Press?

The kettlebell squat press is a compound movement that combines two essential exercises — the squat and the overhead press. It targets major muscle groups in both the upper and lower body, while also engaging the core and promoting cardiovascular endurance.

How It Works

• Squat: Activates glutes, hamstrings, quads, and core.
• Press: Strengthens shoulders, triceps, and upper chest.
• Integration: The continuous flow between squat and press increases heart rate and coordination.

This movement is highly efficient and time-saving, making it perfect for full-body workouts that require minimal equipment.

Benefits of a Kettlebell Squat Press Full-Body Workout

Incorporating a 35-minute kettlebell squat press routine into your training plan offers several unique benefits:

1. Total-Body Engagement

This workout challenges the entire kinetic chain, from your legs and core to your shoulders and arms, helping develop muscular balance and functional strength.

2. Cardiovascular Conditioning

With minimal rest and high-rep sets, your heart rate stays elevated. This means you’re not just building strength — you’re burning fat and improving endurance at the same time.

3. Time Efficiency

A kettlebell squat press eliminates the need for isolated exercises. You get a high-intensity, full-body workout in just 35 minutes, ideal for busy schedules.

4. Versatility and Scalability

You can perform this routine using single or double kettlebells, adjust the intensity by choosing heavier weights, and tailor rest periods to match your fitness level.

Equipment You’ll Need For Kettlebell Squat Press Workout

To perform this workout effectively, make sure you have:

• 1 or 2 kettlebells (between 10–24 kg depending on your strength)
• A timer or interval app
• Space to move freely
• A yoga mat (optional)

Workout Structure: 35-Minute Kettlebell Squat Press Circuit

This full-body kettlebell workout is designed in circuit format, combining strength, cardio, and mobility. It includes 3 circuits, each with 3 exercises, performed for 40 seconds on and 20 seconds off. Rest for 60 seconds between circuits.

Warm-Up (5 Minutes)

Before starting the workout, warm up your body to prevent injury and prepare your muscles.

Warm-Up Routine:

• Bodyweight squats – 1 minute
• Arm circles – 1 minute
• Hip openers – 1 minute
• Kettlebell halos (light weight) – 1 minute
• High knees – 1 minute

Circuit 1: Foundational Strength and Form (10 Minutes)

These exercises set the tone, focusing on stability, muscle engagement, and proper form.

1. Kettlebell Goblet Squat Press

Hold a kettlebell at chest level. Perform a deep squat, then drive upward into an overhead press. Lower with control.

Targets: Quads, glutes, shoulders, and core.

2. Kettlebell Deadlift to Squat Press

Start with a deadlift, then swing the kettlebell up into a front rack. Squat and press overhead.

Targets: Hamstrings, glutes, traps, and deltoids.

3. Kettlebell Overhead Hold Squats

Press the kettlebell overhead and keep it there while performing squats.

Targets: Core stabilization, legs, and shoulders.

Repeat the circuit twice. Rest 60 seconds before moving to Circuit 2.

Circuit 2: Power, Speed, and Coordination (10 Minutes)

This circuit enhances explosive strength and endurance by combining dynamic kettlebell movements.

1. Alternating Kettlebell Squat Press

Switch arms between each rep. Squat with the kettlebell in the rack position and press on the way up.

Targets: Core, glutes, triceps, shoulders, coordination.

2. Kettlebell Thruster (Double Kettlebells Optional)

Hold one or two kettlebells in front rack position. Squat deeply and thrust up into a powerful overhead press.

Targets: Full-body explosiveness and conditioning.

3. Jump Squats with Kettlebell Front Load

Hold the kettlebell at your chest. Perform jump squats, landing softly each time.

Targets: Quads, glutes, calves, core.

Repeat the circuit twice. Rest 60 seconds before moving to Circuit 3.

Circuit 3: Core Strength and Burnout (10 Minutes)

This circuit is designed to challenge your core and muscular endurance in the final phase of the workout.

1. Kettlebell Squat to Crossbody Press

Perform a squat and press the kettlebell diagonally across the body (e.g., left squat, press to right).

Targets: Obliques, shoulders, and legs.

2. Kettlebell Squat Clean to Press

Swing the kettlebell into a clean, settle into a front squat, then press overhead.

Targets: Posterior chain, core, biceps, shoulders.

3. Single Arm Overhead Hold March

With the kettlebell overhead in one arm, march in place. Keep your core tight and stable.

Targets: Core, glutes, shoulder stabilization, hip flexors.

Repeat the circuit twice. End with a 2-minute cooldown.

Cool Down (3–5 Minutes)

End your workout by reducing your heart rate and stretching tight areas.

Cool Down Routine:

• Overhead tricep stretch – 30 sec/side
• Hamstring stretch – 30 sec/side
• Seated spinal twist – 30 sec/side
• Child’s pose – 1 minute
• Deep breathing – 1 minute

Tips for Proper Form and Injury Prevention

1. Keep a Neutral Spine

Avoid arching or rounding your back during squats or presses. Engage your core to stabilize your torso.

2. Use Controlled Movements

Avoid rushing through the reps. Focus on proper technique, especially when transitioning from the squat to the press.

3. Start with Lighter Weights

Begin with a manageable kettlebell weight to master your form before progressing to heavier loads.

4. Breathe with Each Movement

Inhale on the squat down, and exhale as you press. Proper breathing ensures better performance and core engagement.

Modifications and Progressions

Whether you’re a beginner or an advanced athlete, this workout can be scaled to match your fitness level.

For Beginners:

• Use lighter weights (6–8 kg)
• Perform presses without overhead extensions if shoulder mobility is limited
• Increase rest intervals to 30 seconds

For Advanced Athletes:

• Use double kettlebells
• Add a pause at the bottom of each squat for time under tension
• Decrease rest intervals or increase work time to 50 seconds

Weekly Training Suggestions

To get the best results from this 35-minute full-body kettlebell squat press workout, incorporate it strategically into your weekly routine.

Sample Weekly Schedule:

• Monday – Kettlebell Squat Press Circuit
• Tuesday – Light cardio and mobility work
• Wednesday – Upper body strength or yoga
• Thursday – Repeat Kettlebell Squat Press Circuit
• Friday – Core or HIIT session
• Saturday – Rest or active recovery
• Sunday – Outdoor walk or stretch session

Nutrition and Recovery Tips

Fuel Your Workout

Eat a small meal or snack 60–90 minutes before training with a balance of complex carbs and lean protein to maximize performance.

Examples:

• Oats with banana and protein
• Whole grain toast with almond butter
• Greek yogurt with berries

Post-Workout Recovery

Consume a recovery meal with protein and carbs within 30–60 minutes after your workout. Stay hydrated, and prioritize 7–9 hours of sleep for optimal muscle repair.

Why Kettlebell Squat Press Workouts Are Worth It

The kettlebell squat press is a versatile and efficient movement that belongs in every strength and conditioning program. Whether your goal is muscle building, fat loss, endurance, or functional fitness, this 35-minute routine delivers. With the right intensity, progression, and consistency, you’ll notice improvements in strength, cardio capacity, and total-body control.

Start Your Kettlebell Transformation Today

You don’t need a gym full of equipment or hours of training. Just grab your kettlebell, carve out 35 minutes, and start moving. Whether you’re a beginner or seasoned lifter, the kettlebell squat press workout will challenge your limits and elevate your fitness journey.

Ready to sweat and strengthen? Let the kettlebell do the work — one squat and press at a time.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!