Joe Rogan's Kettlebell Workout — Full Body, One Bell

by @marco.guidoo · Marco Guido · 6 exercises · 8fps GIFs
Source reel
💡 How to follow: Marco (@marco.guidoo) walks through the Joe Rogan kettlebell protocol — a full-body session that needs nothing but one bell. The structure is simple: a 2-round bodyweight warm-up (20 squats + 20 pushups each round) to get moving, then 3 working rounds of 4 kettlebell exercises — swings, presses, windmills, renegade rows — 10 reps per side per exercise. Marco uses a 70 lb bell and says 'at the end of that is rough.' The prescription: pick a weight you can control, keep rest short, and get the job done.
1

Warm-Up — 2 Rounds, 20 Reps Each

Warm-Up
Warm-Up — 2 Rounds, 20 Reps Each

The bodyweight primer: 20 squats then 20 pushups, back-to-back, for 2 rounds. No rest between exercises — the warm-up IS the work.

  1. 20 bodyweight squats — full depth, chest up
  2. 20 pushups — straight line, full range
  3. No rest between exercises; go straight from squats to pushups
  4. Repeat for 2 rounds total
  5. Goal is to get warm, not to max out
2

Kettlebell Swings — 10/Side × 3 Rounds

Power
Kettlebell Swings — 10/Side × 3 Rounds

The first KB exercise: 10 swings per arm, 3 rounds. Hinge at the hips, snap through the glutes, control the bell.

  1. Hinge at the hips — this is a hip drive, not an arm lift
  2. Snap the glutes at the top, keep the core braced
  3. 10 controlled reps per arm
  4. 3 rounds total; keep rest short between rounds
  5. The bell should float at the top — if it's pulling you over, go lighter
3

Kettlebell Presses — 10/Side × 3 Rounds

Upper Strength
Kettlebell Presses — 10/Side × 3 Rounds

Strict press from the rack position, 10 per arm, 3 rounds. Lockout at the top, controlled descent.

  1. Start from the rack position — bell at shoulder height
  2. Press straight up, lock out at the top
  3. Keep the core tight — no leaning or jerking
  4. 10 reps per arm, 3 rounds
  5. Control the descent; don't let the bell drop
4

Kettlebell Windmills — 10/Side × 3 Rounds

Mobility + Strength
Kettlebell Windmills — 10/Side × 3 Rounds

The windmill: bell locked out overhead, hips drive to the side, hand reaches toward the floor. 10 per arm, 3 rounds.

  1. Lock the bell out overhead — arm stays straight the whole time
  2. Drive the hips to the side and rotate the torso
  3. Reach the free hand toward the floor
  4. Keep your eyes on the bell throughout
  5. 10 reps per arm, 3 rounds — this one builds shoulder stability and hip mobility
5

Renegade Rows — 10/Side × 3 Rounds

Core + Back
Renegade Rows — 10/Side × 3 Rounds

Pushup position, one hand on the bell, row the other bell. 10 per arm, 3 rounds. Anti-rotation core work.

  1. Start in pushup position with one hand on the kettlebell
  2. Row the opposite bell to your hip while staying square
  3. No hip rotation — the core fights to keep you level
  4. 10 reps per arm, 3 rounds
  5. Keep the hips low and the body in a straight line
6

The Protocol — Pick Weight, Keep Rest Short

Prescription
The Protocol — Pick Weight, Keep Rest Short

Marco's rule: pick a weight you can control, keep rest short, and get the job done. With 70 lb, 'at the end of that is rough.'

  1. One kettlebell — that's all you need
  2. Pick a weight you can control for all 4 exercises
  3. Keep rest short between rounds
  4. The full session runs ~15 minutes
  5. Save this one for your next workout

Why this works

One bell, full body. The four exercises hit every major movement pattern: hinge (swings), vertical press (presses), lateral stability (windmills), and anti-rotation pulling (renegade rows).

Warm-up IS the work. The 2-round bodyweight primer (20 squats + 20 pushups) isn't just prep — it's a mini-workout that gets you moving before the bell comes out.

Control beats weight. Marco's rule: pick a weight you can control. With 70 lb, 'at the end of that is rough' — the challenge comes from the volume and the movements, not from maxing out.