Full kettlebell beginner workout programme

Full Kettlebell Beginner Workout Programme

Kettlebell training is one of the most effective ways to build strength, burn fat, improve posture, and increase real-world fitness using minimal equipment and time. This programme is designed for beginners who want fast results without complicated routines.

You only need one kettlebell and around 35–50 minutes per session.

Duration: 8 weeks
Frequency: 3–4 sessions per week
Session length: 35–50 minutes
Equipment: 1 kettlebell (men usually start with 12–16kg depending on strength)

If in doubt, always start lighter and master technique first.

Weekly Training Structure

Choose one of the following schedules.

Option A – Recommended

Monday – Workout A
Wednesday – Workout B
Friday – Workout A

The following week swap the order:
Workout B / Workout A / Workout B

Option B – Higher Frequency

Monday – Workout A
Tuesday – Workout B
Thursday – Workout A
Friday – Workout B

Only use this option if recovery, sleep, and nutrition are good.

Warm-Up (Do This Every Session – 6 to 8 Minutes)

1. Halo (light kettlebell) – 2 sets of 10 reps each direction

2. Hip hinges (bodyweight) – 15 reps

3. Glute bridges – 15 reps

4. Arm swings and shoulder rolls – 1 minute

5. Goblet squat hold stretch – 60 seconds

Purpose:
Lubricates joints, activates hips and core, improves mobility, and reduces injury risk.

Workout A – Foundations

This session builds basic strength, posture, and movement quality.

1. Goblet Squat

3–4 sets of 8–12 reps
Rest 60 seconds

Targets legs, glutes, and core.

Coaching cues:
Keep chest tall
Sit between the hips
Elbows inside knees
Control the descent

2. Kettlebell Deadlift

3–4 sets of 10 reps
Rest 60 seconds

Teaches safe hip hinge mechanics and posterior chain strength.

Coaching cues:
Push hips back
Neutral spine
Drive through heels
Do not round the back

3. One-Arm Kettlebell Row

3 sets of 8–12 reps each side
Rest 45–60 seconds

Targets upper back, arms, and posture.

Coaching cues:
Flat back
Pull elbow towards hip
Pause briefly at the top
Control the lowering phase

4. Kettlebell Floor Press

3 sets of 8–12 reps each side
Rest 60 seconds

Targets chest, shoulders, and triceps.

Coaching cues:
Wrist straight
Elbow lightly touches floor
Press smoothly and under control

5. Farmer Carry

3 rounds of 30–60 seconds
Rest 60 seconds

Builds grip strength, core stability, posture, and conditioning.

Coaching cues:
Walk tall
Brace core
Do not lean or rush

Workout B – Conditioning and Power

This session improves fat loss, cardiovascular fitness, and explosive strength.

1. Kettlebell Swing (Hip Hinge)

4 sets of 12–20 reps
Rest 60–90 seconds

Targets glutes, hamstrings, core, and cardio.

Coaching cues:
Snap hips forward
Arms stay relaxed
Bell floats at chest height
Do not squat the swing

Beginners should start with 10 reps and progress gradually.

2. Reverse Lunge (Goblet Hold)

3 sets of 6–10 reps each leg
Rest 60 seconds

Targets legs, balance, and coordination.

Coaching cues:
Step backward
Knee lightly touches floor
Stay upright
Keep weight centred

3. Overhead Press (Single Arm)

3 sets of 6–10 reps each arm
Rest 60–90 seconds

Targets shoulders, triceps, and core stability.

Coaching cues:
Brace core
Do not lean back
Press straight overhead
Lock out under control

4. Core Exercise

Choose one:
Plank or dead bug

3 rounds of 30–60 seconds

Focus on slow controlled breathing and tight core engagement.

5. Optional Finisher

5 minutes of continuous light kettlebell swings or fast walking with a kettlebell carry.

Use this only if energy levels are good.

Progression Plan

Weeks 1–2

Learn technique
Moderate reps
Stop 2 reps before failure

Weeks 3–5

Increase reps or sets
Add small weight if comfortable

Weeks 6–8

Push intensity slightly
Reduce rest times
Focus on stronger, cleaner reps

When you can hit the top rep range comfortably on all sets, increase kettlebell weight.

Optional Cardio Days

On rest days, perform 20–30 minutes of low-intensity cardio such as:

Brisk walking
Cycling
Rowing
Sled pushes

This improves recovery and fat loss without overtraining.

Recovery Rules

Sleep at least 7 hours per night
Hydrate consistently
Light stretching after training
At least one full rest day per week

Recovery drives results just as much as training.