Kettlebell Foundations
Eight weeks on one kettlebell — swings, presses, squats and get-ups. A second bell is optional throughout.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- One kettlebell, floor space, and a second bell if you have one
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Goblet Squat or Double Kettlebell Front Squat 3 × 10
- One-Arm Kettlebell Press or Two-Arm Kettlebell Press 3 × 6 each
- One-Arm Kettlebell Row or Two-Arm Kettlebell Row 3 × 8 each
- Plank 3 × 30 sec
Rest 2 min between sets. In the rack the bell rests on your forearm, not in your hand.
Day 2 Full Body B
- One-Arm Kettlebell Swing 3 × 10 each
- Kettlebell Floor Press 3 × 8 each
- Single-Leg Deadlift 3 × 8 each
- Dead Bug 3 × 10
Swings: the hips throw the bell, the arm only steers it.
Day 3 Full Body C
- Turkish Get-up 3 × 3 each
- Kettlebell Push Press 3 × 6 each
- Goblet Squat 3 × 15
- Kettlebell Windmill 2 × 5 each
Get-ups: one rep at a time, eyes on the bell the whole way up.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.