Beginner Kettlebell Workout

strength, cardio, core

INTENSITY

Moderate intensity

APPROX. WORKOUT DURATION

Average rating:

10 of 10 stars

(4 reviews, rate and review)

Beginner
Single Kettlebell
Moderate
strength, cardio, core
arms, back, core, glutes (butt and hips), hamstrings (back of upper leg), hips, legs, shoulders, triceps (back of upper arms)

This is a beginner kettlebell workouts by Cavemantraining, but don’t confuse that with easy, because it’s still a hard workout, especially if you put in the effort.

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  • Warm-up

    1. Raising the Temperature

      Exercise(s) to perform:
      1. 3 × Bodyweight Conventional Hip Hinge
      2. 3 × Squat
      3. 6 × Jumping Jack
       
      Work
      For a duration of: 2 minutes
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 2 minutes.

      You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    2. Joint Work

      Wrist, shoulder, hip, ankle, and thoracic rotations/circles.

       
      Work
      For a duration of: 1 minute
      Light to moderate intensity; State: Steady
      Light to moderate

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute.

      You should perform the exercises at a perceived intensity that feels Light to moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    Perform 2 cycles of the whole Warm-up.


  • Workout

    1. Swing

      Exercise(s) to perform:
      1. Kettlebell Double-Arm Hip Hinge Swing Single Kettlebell Work
       
      MAX
      For a duration of: 45 seconds
      Moderate to vigorous intensity; State: Steady
      Moderate to vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    2. Rest

       
      Rest
      For a duration of: 15 seconds
    3. Squat

      Exercise(s) to perform:
      1. Kettlebell Goblet Squat Single Kettlebell Work
       
      MAX
      For a duration of: 45 seconds
      Moderate to vigorous intensity; State: Steady
      Moderate to vigorous

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    4. Rest

       
      Rest
      For a duration of: 15 seconds
    5. Press

      Exercise(s) to perform:
      1. Kettlebell Strict Press Single Kettlebell Work (One side)
       
      MAX
      For a duration of: 45 seconds
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    6. Rest

       
      Rest
      For a duration of: 15 seconds
    7. Press

      Exercise(s) to perform:
      1. Kettlebell Strict Press Single Kettlebell Work (Other side)
       
      MAX
      For a duration of: 45 seconds
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    8. Rest

       
      Rest
      For a duration of: 15 seconds
    9. Row

      Exercise(s) to perform:
      1. Kettlebell Split Stance Bent-Over Row Single Kettlebell Work (One side)
       
      MAX
      For a duration of: 45 seconds
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    10. Rest

       
      Rest
      For a duration of: 15 seconds
    11. Row

      Exercise(s) to perform:
      1. Kettlebell Split Stance Bent-Over Row Single Kettlebell Work (Other side)
       
      MAX
      For a duration of: 45 seconds
      Moderate intensity; State: Steady
      Moderate intensity

      Explained in Layman’s Terms

      Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.

      You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    12. Rest

       
      Rest
      For a duration of: 15 seconds
    13. Rest/Stretching/Active Recovery

      The shoulders and triceps will be the areas that will need your attention the most.

      Note: This task can be skipped on the last round of the workout.

       
      Active Recovery
      For a duration of: 1 minute
      Light to moderate intensity; State: Steady
      Light to moderate

      Explained in Layman’s Terms

      Use the full 1 minute to get your heart rate down but keep moving. The intensity should be low. You can do your own stretches, mobility work, or perform those as defined, if any.

      You should perform the exercises at a perceived intensity that feels Light to moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

    4 Rounds

    the whole of Workout is scored as
    Reps × Weight


    To take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive group. You can also ask our public kettlebell community (48,000+ members) for free advice. There is a full-length follow-along workout video available for members.

Your Scoring

Record your scoring for this workout.
You can edit and delete existing scorings here.

Public Scoring

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Record your scoring for this workout.

Quick Navigation:

Programming

Pick a weight that you can complete all rounds with and at nearly the same pace. Your objective is to work at a steady pace for the full working time each set and complete the last round with the same weight and number of reps for each set. Once you reach that point, you can increase your weight if your goal is strength, or you can increase the working time from 45 to 60 seconds if your goal is endurance. You can also start adding rounds once it becomes really easy to complete the rounds.

You want to work at around 40, 45, to 50% of your 1RM strict press.

Do you want to communicate with a professional about how to program this kettlebell workout and others so that you can create your own routine and see results? As a platinum member, you get access to our coaches for exactly that.

Picking the right kettlebell weight?
Calculate your 1RM.

Scoring

Scoring is not recommended for beginners because the focus should be on form and technique. Once ready, your scoring is the total number of reps multiplied by your weight.

Record your scoring for this workout.
Check your recorded scoring.
How do you score kettlebell workouts?

Questions or Interaction

Do you have questions about the workout/exercises? As a platinum member, you get access to our coaches in a private group, but you can also join our public group in which the whole community can respond (45,394+ members).

How do you prepare for a workout?

Scaling

The workout can be scaled by reducing the working time from 45 to 30 seconds and increasing the rest time from 15 to 30 seconds.

Do you want to talk to a real person about how to adjust this workout and get you seeing results? As a platinum member, you get access to our coaches for exactly that.

How do you scale kettlebell workouts?

Videos

This is where you’ll find the videos for this workout session. The public videos are accessible to anyone. The member videos are only for those who subscribe to this website.

The public can view 45 seconds for free, and registered users double that. The Inner Circle videos are only for those who subscribe to the Exclusive Inner Circle membership which includes group access and kettlebell coaching but requires pre-approval to join.

Public Videos (unregistered users)

Public videos are free to view.

  1. Beginner Kettlebell Workout Introduction

Member Videos

Inner Circle Videos

Workout Scoring

If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.

Workout designed by Taco Fleur from IKU™ and Cavemantraining™.

Feedback

Enjoyed the workout? Let us know in the comments below or on social media. You can also include your scoring, and submit your heart rate graphs.

For full copyright details on the publicly listed workouts, please see here. Workout author.

Rating and Review

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Kettlebell Workout Author Taco Fleur

  • International Kettlebell Sport & Fitness Association (IKSFA) Certified Kettlebell Sport Coach
  • Russian Girevoy Sport Institute (RGSI) Certified Kettlebell Coach
  • International Kettlebell & Fitness Federation (IKFF) Certified Kettlebell Teacher
  • Kettlebell Sport Rank 2
  • HardstyleFit Kettlebell Level 1 Certified Instructor.
  • CrossFit Level 1 Trainer
  • CrossFit Judges Certificate
  • CrossFit Lesson Planning Certificate
  • Kettlebells Level 2 Trainer
  • Kettlebell Science and Application
  • MMA Fitness Level 1 + 2
  • BJJ Purple Belt and more
  • Owner of Cavemantraining and IKU™ (International Kettlebell University)
  • Featured in 4 issues of the Iron Man magazine
  • Author on BoxRox

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