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Beginner Kettlebell Workout

Kettlebell Workout Beginner Kettlebell Workout

strength, cardio, core

BY IKU™ AND CAVEMANTRAINING™

How to use these kettlebell workouts?

There are several ways that you can interact with this outstanding kettlebell workout and they are as follows.

1. Record your workout scoring

You can record your scoring for the workout together with a video and photo. The video can be a short clip of your workout or the full workout. The photo can be a screenshot of your heart rate graph or of you after completing the workout.

2. Set goals

You can set new goals that you intend to reach with this workout. For example, set a faster time, work with a heavier weight, or complete more rounds, etc. If you are a member, your goal can be to improve form and technique with our coaching system.

3. Full screen

The show onscreen button displays the workout in full screen in an easy-to-understand format which you can view on your phone or cast to a screen. The view shows the warm-up and workout if you leave it in a simple layout, and it will break it down by tasks if you select a detailed view.

4. Review and rate the workout

You can leave a review and rate the workout, this allows you to easily find your favorite workouts again and the review reminds you of how the workout felt. It’s best to leave a review right after you complete a workout so you don’t forget to describe the euphoria you feel.

5. Do something with the exercises

Do something with the exercises in this workout, like adding one or more to your focus exercises so that you can interact with it on your whiteboard, or add one or more of the exercises to your abilities and track the level you’re at. As a member, you can get your ability and level verified by a qualified kettlebell coach.

6. Discuss the workout and ask questions

If the workout has. a link to Facebook at the top, then that’s a post where you can discuss the workout and/or ask questions. There is also our 61,000 large kettlebell workout community in which you can ask kettlebell questions for free.

7. Mark as complete

Once you’ve completed a workout you can mark it as complete so that you can keep track of the ones you have completed and earn badges.

8. Learn from videos or follow along

As a member, you can watch the full-length class videos which usually consist of warm-up technique, workout technique, common mistakes, alternatives and progressions, programming, follow-along warm-up, follow-along prep work, follow-along workout, and follow-along cooldown. As a registered user, the videos are limited to 90 seconds, and 45 seconds for non-logged-in users.

9. Use the online timers

There are usually two views for a session which are a simple layout and detailed layout. The detailed layout can have timers that can be used to perform the workout. Members can check the box to load the next timer automatically, this will allow them to perform the workout uninterrupted as intended. Members can also skip and pause a timer.

10. Access more exercise information

The detailed view may also have links to the exercises used and this may provide many more details on the exercise like photos, videos, common mistakes, and so on.

11. Watch short workout video clips

Some tasks may have a short video that is completely free to watch, and these are followed by an advertisement. Members won’t see ads. Enable the Detailed layout to view the tasks and shorts.

12. Set a goal for the workout

Set a goal for the workout, a task, or an exercise from the workout. For example, you can set a goal like working towards a faster time to complete the workout, doing more rounds, using more weight, etc.

13. Request coaching or form check

Gold members and up may request kettlebell coaching/form checks for the exercises to improve efficiency and know that they’re doing things correctly to avoid injury.

WORK OUT
VIDEOS

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.

Quick Navigation:

Are you not sure what these exercises mean, how to perform them, or do you have other questions? Become a member and have access to 95% more content for this session.

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)

Tags:

Facebook Discussion:

Public Group (free)

Facebook:

Private Group (members only)

Press play to watch the free video above. Click here to watch member videos.

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

Kettlebell Coaching or Form Check

This workout has the following exercises for which you can receive online coaching or form check.

Join today and work with me and other qualified kettlebell coaches.

Exercises

Do something with the exercises from this workout.

Kettlebell Coaching or Form Check

This workout has the following exercises for which you can receive online coaching or form check.

Exercises

Do something with the exercises from this workout.

Join today and work with me and other qualified kettlebell coaches.

.

Show Onscreen fills the screen with the workout details and is great for casting on the screen in the gym or just to get an uncluttered overview of the workout. The font size, color, and more can be changed.

How to use the Onscreen functionality?

This functionality is good for casting the workout on a big screen in the gym, or to have a clear overview of the kettlebell workout on your tablet or smartphone.

The Onscreen functionality fills the screen with the workout info only and you can change the font size, color, and background color. If the text goes offscreen then you can auto-scroll the text and you can also change the speed at which the text scrolls.

If the simple layout is active (by default) for the workout then you will see the workout as one screen. If the detailed layout is activated then the Onscreen functionality will show each task individually and you have to tap to see the next task. If it’s a long workout then it may be beneficial to view it as individual tasks, and if it’s a shorter workout then it’s easier to see it all on the one screen.

In order from top left to bottom right. The top left allows you to switch between the warm-up and workout.

Actual size: resets the size if it was changed
Full height: resets the text size to fit on the screen if it was changed to go off the screen
Scroll: starts the scrolling. of the text if it goes off the screen
Size –: decreases the size of the text
Size +: increases the size of the text
Speed –: decreases the speed of the scrolling
Speed +: increases the speed of the scrolling

The X in the top right corner closes. the Onscreen functionality.

The next row has a dropdown from which the text and background color can be changed.

When in Detailed layout mode, the row will show a dropdown in which a task. to display can be selected, and the tasks can also be cycled with the previous and next icons.

To activate this functionality, click the button SHOW ONSCREEN or the link Show onscreen.

Show Detailed Info displays the workout in a more detailed format and also allows you to access short video clips of the task.

What is Detailed Info?

The detailed info button will display the workout information in a more detailed layout with additional functionality like short videos for an exercise, timers for the task at hand, and on some workouts you can access links to more information on each exercise.

Under the detailed layout, you can also easily record your scoring against each task.

Start Workout will display a timer on the screen and allow you to go through the tasks step-by-step.

How do the timers work?

You can make use of the online timers by clicking START WORKOUT which will start the first timer. You can also click on Detailed info and select where you want to start. Members will be able to skip, pause, auto-play the next timer, etc. and non-members will only be able play and stop timers.

There is a video under the member/inner circle section that covers prep work for this workout.
How do you prepare for a workout?

Show onscreen Show detailed layout

  • 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
      Add a note for this task
      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
      Add a note for this task
      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.


    Add a note for this Warm-up

    Perform 2 cycles of the whole Warm-up.

    There is a full-length follow-along warm-up video available for members.

  • 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
      Add a note for this task
      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
      Add a note for this task

    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
      Add a note for this task
      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
      Add a note for this task

    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
      Add a note for this task
      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
      Add a note for this task

    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
      Add a note for this task
      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
      Add a note for this task

    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
      Add a note for this task
      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
      Add a note for this task

    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
      Add a note for this task
      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
      Add a note for this task

    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
      Add a note for this task
      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.


    Add a note for this Workout

    4 Rounds

    the whole of Workout is scored as
    Reps × Weight

    INTERACT WITH THIS WORKOUT

    There is a full-length follow-along workout video available for members.

    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 inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.

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.

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, only available when “Show detailed layout” is active. 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.

BUY THE BOOK

INTERACT WITH THIS WORKOUT

SET NEW GOALS FOR THIS WORKOUT

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

Hundreds of high-quality videos to follow along to and learn the proper kettlebell technique
Hundreds of high-quality videos to follow along to and learn the proper kettlebell technique

Kettlebell Class Videos

Select a tab from below to watch the videos for this kettlebell class/workout.

You can buy this class as a one-off purchase for lifetime access or become a Gold Member for many more workout perks.

BUY THIS CLASS

Set Goals

Setting goals is one of, if not the most, important things that you can and should do for your workouts. Setting goals will keep you motivated and also on that path of progressing and reaching new levels of fitness, strength, or power.

You can set goals for the workout, the tasks, or even an exercise. This is the generic goal-setting area for you.

If an exercise under the Detailed view has this icon then you can set a goal for that exercise by clicking or tapping it.

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.

There is a video under the member/inner circle section that covers programming for this workout. This usually explains how to adjust the programming or what weight to pick, etc.

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 an IKU™ gold member, you get access to our coaches for exactly that.

Picking the right kettlebell weight?
Calculate your 1RM.

Kettlebell progression before and after photos.

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?

Social media kettlebell community
CREATE A MEET-UP FOR THIS WORKOUT
RATE AND REVIEW THIS WORKOUT

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 (48,000+ members).

Social Media

Post on social media that you completed this workout.

You have not marked this workout as complete yet. Once you mark it as complete, a suggestion of what to post on social media will be prepared below with added hashtags. If you add a review for this workout or record a score then that will also be made available.

Tag us on:

Instagram: Taco Fleur, Anna Junghans, IKU
TikTok: Taco Fleur, Anna Junghans
Pinterest: Cavemantraining
Facebook: Taco Fleur, Anna Junghans, IKU, Cavemantraining
Community: Facebook, Reddit
YouTube: Cavemantraining, IKU

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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.

There is a video under the member/inner circle section that covers alternatives and progressions (scaling) for this workout. This video explains what exercises you can use as an alternative to the more complex kettlebell exercises and how to progress over time.

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?

Common Mistakes

Each kettlebell exercise has a certain collection of mistakes that are commonly made and we’ve collected those over 2 decades and show you how to correct those. You can research our website by going to the exercises used in this workout.

There is a video under the member/inner circle section that covers common mistakes and how to correct them for this workout. Most people get an “Aha” moment when they watch the common mistakes and fixes.

Feedback

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

Found something missing or not working? Let us know here.

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

Rating and Review

Reviews

  1. Great starter (rated 10/10)

    Scooby1971

    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)

    jayrutter

    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)

    mbgarner

    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)

    Big C

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

    Conoradair85

  6. Amazing (rated 10/10)

    jayrmartin78

    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)

    grahamcindy

    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

Register or log in to leave a rating and review.

Kettlebell Workout Author Taco Fleur

  • StrongFirst SFG2 Certified
  • 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 1
  • 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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