Beginner Kettlebell Workout

strength, cardio, core

INTENSITY

Moderate intensity

APPROX. WORKOUT DURATION

26 to 30 minutes

Average rating:

10 of 10 stars

(7 reviews, rate and review)

The last few people who recently completed this workout said:

Just started getting back into fitness and this is a great place to start Completed the beginner workout for the first time , and definitely had a sweatup going . It is very easy to follow and a good workout …
Posted by Scooby1971 who rated it a 10 out 10.
This was my first exercise from the website and I’ll be using this again. Not difficult but there’s certainly intensity to it and I was definitely into cardio 3/4 of the way through and have DOMS today so there’s benefit. …
Posted by jayrutter who rated it a 10 out 10.
Beginner
Single Kettlebell
Moderate
strength, cardio, core

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

    3 × Bodyweight Conventional Hip Hinge
    3 × Squat
    6 × Jumping Jack
    For a duration of 2 minutes

    Joint Work
    Wrist, shoulder, hip, ankle, and thoracic rotations/circles.
    For a duration of 1 minute

    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

    Single Kettlebell Work

    1) Swing

    Kettlebell Double-Arm Hip Hinge Swing
    MAX reps for a duration of 45 seconds
    Rest for a duration of 15 seconds

    2) Squat

    Kettlebell Goblet Squat
    MAX reps for a duration of 45 seconds
    Rest for a duration of 15 seconds

    3) Press

    Kettlebell Strict Press  (One side)
    MAX reps for a duration of 45 seconds
    Rest for a duration of 15 seconds

    4) Press

    Kettlebell Strict Press  (Other side)
    MAX reps for a duration of 45 seconds
    Rest for a duration of 15 seconds

    5) Row

    Kettlebell Split Stance Bent-Over Row (One side)
    MAX reps for a duration of 45 seconds
    Rest for a duration of 15 seconds

    6) Row

    Kettlebell Split Stance Bent-Over Row (Other side)
    MAX reps for a duration of 45 seconds
    Rest for a duration of 15 seconds

    7) 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.
    For a duration of 1 minute

    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

Page 1 of 2

Record your scoring for this workout.

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.

You can record multiple scorings against a workout so that you can record the exact scoring for each task. On some workouts you can record your scoring directly against a task, to see if this is available, click on “Show detailed layout” just about the workout details.

You can also select “Unscored” from the scoring dropdown and then enter all your scoring details in the text box.

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.

Chromecast

You can watch our workout and technique videos on all devices and even cast to Chromecast or AirPlay. Just set up your TV in your workout room and cast the follow-along workout for an awesome kettlebell workout experience.

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

Reviews

  1. Great starter (rated 10/10)

    Lois Ckarke

    Just started getting back into fitness and this is a great place to start

    Completed the beginner workout for the first time , and definitely had a sweatup going .
    It is very easy to follow and a good workout at the same time , definitely feeling it in the body today .

    The app has a great range of workouts to follow, very easy to navigate and has plenty of detail.
    everything is set out clearly and explained well

    Scooby1971
  2. Not just for beginners! (rated 10/10)

    Jay Rutter

    This was my first exercise from the website and I’ll be using this again. Not difficult but there’s certainly intensity to it and I was definitely into cardio 3/4 of the way through and have DOMS today so there’s benefit.

    I used a 20kg kB but had to drop to 12kg for the press as I have issues with my right shoulder at the moment.

    I feel that I could use heavier or lighter weights with this for more/less intensity and still get food benefits.

    Looking forward to trying some.of the others out but will definitely keep this.one in my weekly routine!

    jayrutter
  3. Beginner does not equal too easy (rated 10/10)

    Elvin Kubicki

    This workout is excellent! I am getting back into kettlebell training after a string of shoulder injuries. I’m starting off on basic movements. This workout allows for simplicity, but does not sacrifice on quality or intensity. Although it is a beginner workout, it is a very good workout. Do not conflate the term beginner with easy. Like anything, you get out of it, what you put into it.

    Elvin Kubicki
  4. Beginner Workout Boom (rated 10/10)

    Matthew Garner

    This was a beginner workout but when I finished I felt it was great.  What I mean is most beginner workouts are way to easy.  This is just right.  In 30 min, burned 270 calories and felt like I accomplished something for the day. Well done Taco and Annah!!!

    Matthew Garner
  5. 1st attempt (rated 10/10)

    Conor Adair

    A great workout, don’t be fooled because it says beginner!

    Conoradair85
  6. Amazing (rated 10/10)

    Jay Martin

    Another absolutely great workout from Cavemantraining!  Works on all planes of motion with the flexibility to go heavy or light and dictate your own pace.  Will definitely use this workout as a benchmark in the future to assess my progress.

    Jay Martin
  7. Great for beginners! (rated 10/10)

    Cindy Shaw

    This was a fun workout and I was happy to find it was pretty easy to do as a beginner. There are a couple of cleans to get the KB in position, but because my weight is pretty light, I wasn’t too worried about how exactly I got the KB up and I just did the best I could. Simple, straight forward exercises, easy to follow, well-paced, lots of fun!

    Cindy Shaw

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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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