Four Week Beginner Kettlebell Workout Plan

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Couch to Kettlebell: A Four Week Beginner Kettlebell Workout Plan

by Colin McGarty

Workout Summary

This four week beginner kettlebell workout plan will take you from kettlebell rookie, to rocking the fundamental kettlebell exercises. You will learn the kettlebell Swing, Turkish Get Up, Clean, Press, Goblet Squat, Reverse Lunge and One Arm Row! Each week will build in intensity. All you need is one medium kettlebell, a timer and a place to train.

Workout Instructions

Workout three times per week on non-consecutive days. Stay active on your rest days by going for a walk, a jog, or playing sports.

Here’s a Sample Calendar for the Four Week Beginner kettlebell Workout

Day 1               Day 2               Day 3

Week 1            A                      B                      A

Week 2            B                      A                      B

Week3             A                      B                      A

Week 4            B                      A                      B

Each beginner kettlebell workout is divided into three phases—a strength portion, a metabolic couplet and a finisher.

The strength portion will make you all around stronger and able to produce more force by using full body compound movements. You will not build bulky mass; but you may gain some muscle. The extra muscle will increase your metabolism and change the shape of your body, in a good way!

The metabolic couplet is all about getting a lot of work done in a short amount of time. This will stimulate your metabolism and burn fat. Your goal is to pack as many reps, in perfect form, into that 15 minute time period as possible. Record your total reps and each time you workout make sure to do more work! This is a form of circuit training and it is proven to burn fat and build muscle.

The finisher is a high intensity interval training burner! It will torch fat in the fastest amount of time possible and build lungs, legs and low back of STEEL! Grab a heavy kettlebell and DO WORK! Make it as hard as possible for that 5 minute period to see best results.

Finally, prior to starting the beginner kettlebell workout make sure to warm up properly!

Beginner Kettlebell Workout A

Strength

A1. Turkish Get Up Practice x 1 rep per side for 10:00

Set a timer for 10 minutes. Practice your form. Be slow, deliberate and if necessary start with your bodyweight to learn the movement. Once you are comfortable start with a medium weight that you could do easily for 5 repetitions.

Metabolic

B1. Goblet Squats x 6

B2. One Arm Rows x 6 per side

Set a timer for 15 minutes. Alternate exercises, resting as needed. Use a kettlebell that allows you to perform at least 8-10 reps in perfect form.

Kettlebell Swing Challenge Round

Set a timer for 5 minutes! At the top of each minute perform the prescribed number of kettlebell Swings. As soon as you finish, rest for the remainder of the minute.

Week 1            12 Swings

Week 2            18 Swings

Week 3            24 Swings

Week 4            30 Swings

Beginner Kettlebell Workout B

Strength

A1.Dead Clean and Press Ladders x 1,2,3 reps per side

Set a timer for 10 minutes. Practice your form. Especially on the dead cleans! Once you are comfortable start with a medium weight that you could do easily for 5 repetitions.

Metabolic

B1. Racked Reverse Lunges x 6 per leg

B2. Plank Hold for time

Alternate exercises for 15:00, resting as needed. Grab a kettlebell that you can lunge for 8-10 repetitions. Use the chart below to slowly add time to your plank hold.

Perform the prescribed amount of time each week for the plank.

Week 1                        :20

Week 2                        :30

Week 3                        :40

Week 4                        :50

Kettlebell Swing Challenge Round

Set a timer for 5 minutes! At the top of each minute perform the prescribed number of Kettlebell Swings. As soon as you finish, rest for the remainder of the minute.

Week 1            12 Swings

Week 2            18 Swings

Week 3            24 Swings

Week 4            30 Swings

Try this beginner kettlebell workout for four weeks. Let us know how it goes!

If you want help with your workout or nutrition plan click below. We can talk!