We often get asked about how best to use kettlebells and what sorts of kettlebell training programs are most effective.  Unfortunately, there really isn't a lot of quality information on kettlebell training programming out there.  Not to worry!  We're here to help and give you some good information on kettlebell programming.

One of the best things about the kettlebell is that you can get an all round workout with a single weight (or pair of weights) in a very small space - there is no messing around and transitioning from one exercise to the next is very easy.

We have provided a beginner and advanced version of a simple workout that simultaneously covers several aspects of fitness: strength endurance, cardiorespiratory fitness, mobility, fat loss and coordination.  Not only that, but it will only take you 20-30 minutes to complete (forget spending two hours in the gym to get through your workout!).

We would recommend women start with a 6kg or 8kg kettlebell and men with 12kg or 16kg.  Do these workouts with as little rest as possible to really get your heart rate up and build work capacity.

The Best Kettlebell Exercises Ebook will give you detailed instruction on all of the exercises used in the workouts, with animations so you can clearly see what you should be doing.  Even if you have been using kettlebells for a little while it's always worth revising technique to ensure you're lifting for maximum safety and effectiveness.

We would also recommend using chalk during these workouts because you will get sweaty!

BEGINNER

Perform 1-5 rounds of the following exercises:

  1. Two Handed Swing 10-20 repetitions
  2. Single Arm Swing 10-20 repetitions each side
  3. One Arm Clean 10-20 repetitions each side
  4. Single Military Press 8-15 repetitions each side
  5. Single Front Squat 10-20 repetitions each side
  6. One Arm Row 10-20 repetitions each side
  7. Lunge 10-20 repetitions each side

ADVANCED

Perform 2-6 rounds of the following exercises:

  1. Double Kettlebell Swing 10-20 repetitions
  2. Snatch 10-20 repetitions each side
  3. One Arm Clean & Jerk 8-15 repetitions  each side
  4. Double Front Squat 10-20 repetitions
  5. Double Row (or Renegade Row if you have Pro Grade kettlebells) 10-20 repetitions
  6. Double Overhead Lunge 10-20 repetitions each side
  7. Get Up Sit Up 5-10 repetitions each side

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