This is an absolute beginner’s routine with no, or very limited, previous training experience. Have at least 2 days full rest between sessions. The aim of this routine is to develop confidence with basic bodyweight and kettlebell exercise. Please spend about 2-3 minutes with a light warm up and a few minutes at the end stretching the muscles worked.
Session 1
Body weight squats 3 x 10
Crunches 3 x 10
Star jumps 3 x 10
Session 2
Star jumps 3 x 15
Jog on the spot 3 x 15
Lying leg raises 3 x 10
Session 1
Bodyweight squats 3 x 15
Crunches 3 x 15
Star jumps 4 x 10
Session 2
Star jumps 3 x 20
Jog on spot 4 x 20
Lying leg raises 3 x 12
Session 1
2 hand swing 3 x 10
Star jump 3 x 20
Crunches 3 x 20
Session 2
2 hand swing 4 x 10
Jog on spot 4 x 20
Lying leg raises 4 x 10
Session 1
2 hand swing 4 x 12
Star jumps 5 x 15
Crunches 2 x 15
Session 2
2 hand swing 4 x 15
Jog on spot 4 x 25
Lying leg raises 5 x 10
Session 1
1 hand swing 5/5 x 4
1 hand clean 5/5 x 3
Side bends 10/10 x 3
Side twist and kick 3 x 10
Star jumps 3 x 30
Session 2
1 hand swing 5/5 x 5
1 hand clean 5/5 x 4
Windmill 6 alternate reps
Kettlebell crunches 5 x 5
Jog on spot 5 x 30
Session 1
2 hand swing 5 x 20
1 arm snatch 6/6 x 3
Long cycle clean and press 10/10
Turkish get up 6 alternate reps
Kettlebell squats 3 x 20
Session 2
Swing snatch 10/10 x 3
Long cycle clean and press 10/10 x 3
Overhead kettlebell crunches 3 x 10
Squat and leg pass 3 x 20
Windmill 10 alternate reps
Session 1
2 hand swing x 20
15 crunches
5/5 snatches
25 star jumps
Rest and repeat 3 times
Session 2
10/10 snatch
2 alternate Turkish get up
10/10 clean
30 jog on spot
Rest and repeat 3 times
Sessions 1
10/10 long cycle clean and press
10 kettlebell squats
10 press ups
20 crunches
40 star jumps
Rest and repeat 4 times
Session 2
Swing snatch 10/10
Windmill 6 alternate reps
10/10 clean and press
20 side twist and kick
15 squat thrusts
Session 1
2 hand swing 20
10/10 clean
10/10 press
20 crunches
6 alternate Turkish get up
50 star jumps
Rest and repeat 3 times
Session 2
10/10 snatches
10 squat thrusts
10/10 press
6 alternate windmills
10/10 clean
50 jog on spot
Rest and repeat 3 times
Session 1
10/10 swing x 3
10 pres ups x 3
20 crunches x 3
6 alternate Turkish get up x 3
10/10 clean x 3
10 squat thrusts x 3
10/10 snatch x 3
50 star jumps x 3
Session 2
2 hand swing 20 x 3
Clean and press 10/10 x 3
Crunches 20 x 3
Press up 12 x 3
Squat thrusts 12 x 3
Snatch 12/12 x 3
Jog on spot 50 x 3
Alternate windmills 6 x 3
Session 1
2 hand swing 25
Squat thrust 10
Crunches 20
Clean 10/10
Star jumps 50
Press 10/10
Rest and repeat 3 times
Session 2
Snatch 12/12
Jog on spot 50
Side twist and kick 15
Squat and press 10 alternate reps
Knees bent crunches 20
Windmill 6 alternate reps
Having now spent 3 months getting used to the feel of kettlebells, you are ready to try
a few of the slightly tougher routines.
Session 1
5 hit combo
Swing
Snatch
Clean
Squat
Press
Change hands and repeat for as many sets as you feel comfortable with
Session 2
10 minutes of hell
Pick any one of the following
Snatch
Clean
Swing
Press
Squat
Set the stopwatch and see how many reps you can do in 10 minutes. The idea is to
increase that number next time you train that exercise.
The exercises:
Bodyweight
Crunch
Side twist and kick
Lying leg raises
Knees bent crunches
Press up
Star jump
Jog on spot
Squat
Squat thrust
Kettlebells
2 hand swing
Swing
Clean
Snatch
Clean and press
Long cycle clean and press
Windmill
Turkish get up
Side bends
Overhead kettlebell crunch
Squat and leg pass
Squat and press
