Practice kettlebell strength · Beginner
One bell, a strong start
A month of grounded kettlebell work without snatches or swings. Learn goblet squats, rows and floor presses before adding single-leg hinges.
4 weeks3 sessions / weekKettlebell
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Kettlebell foundations11 min
DAY 2Rest & recoverRest & recharge
DAY 3Core foundations9 minDAY 4Rest & recoverRest & recharge
DAY 5Kettlebell foundations11 minDAY 6Rest & recoverRest & recharge
DAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Kettlebell foundations11 min
DAY 9Rest & recoverRest & recharge
DAY 10Core foundations9 minDAY 11Rest & recoverRest & recharge
DAY 12Kettlebell foundations11 minDAY 13Rest & recoverRest & recharge
DAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Kettlebell strength20 min
DAY 16Rest & recoverRest & recharge
DAY 17Kettlebell lower body19 minDAY 18Rest & recoverRest & recharge
DAY 19Kettlebell foundations11 minDAY 20Rest & recoverRest & recharge
DAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22Kettlebell strength20 min
DAY 23Rest & recoverRest & recharge
DAY 24Kettlebell lower body19 minDAY 25Rest & recoverRest & recharge
DAY 26Kettlebell foundations11 minDAY 27Rest & recoverRest & recharge
DAY 28Rest & recoverRest & recharge