Workout:

Beginner Kettlebell Workout

strength, cardio, core

INTENSITY

Moderate intensity

APPROX. WORKOUT DURATION

Average rating:

10 of 10 stars

(4 reviews, rate and review)

Level:

Beginner

Resistance:

Single Kettlebell

Overall intensity:

Moderate

Approx. workout duration:

26 to 30 minutes

Approx. total working time:

24 minutes

Overall benefits:

strength, cardio, core

Targets body parts:

arms, back, core, glutes (butt and hips), hamstrings (back of upper leg), hips, legs, shoulders, triceps (back of upper arms)

Facebook:

Private Group (members only)

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.

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.

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.. See your scoring. How do you score kettlebell workouts?

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.

Copyright

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

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 (36,894+ members).

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.

How do you scale kettlebell workouts?

Prep Work

How do you prepare for a workout?

Video(s):

  1. Beginner Kettlebell Workout Introduction

  2. BEGINNER WORKOUT Warm-Up Technique

  3. BEGINNER WORKOUT Technique

  4. BEGINNER WORKOUT Common Mistakes

  5. BEGINNER WORKOUT Alternatives and Progressions

  6. BEGINNER WORKOUT Progamming

  7. BEGINNER WORKOUT Follow Along Warm-Up

  8. BEGINNER WORKOUT Prep Work

  9. BEGINNER WORKOUT Follow Along Workout

  10. BEGINNER WORKOUT Follow Along Cooldown

Any videos with the lock icon are member only. Members can also record their scoring and keep track of progression and calories burned.

  • 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

    To receive coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private group. There is a full-length follow-along workout video available for members.

    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

Your Scoring

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You can edit and delete existing scorings here.

Public Scoring

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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.

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