10 Beginners Workouts

1) Swing Tabata

• Two Handed Swing – 20 secs

• Rest – 10 secs

• Repeat – up to 8 times

A very simple but effective way to improve your Swings as well as Cardio. Perform
20 seconds of Two Handed Swings followed by 10 seconds of rest. Work up to 8
rounds for a total of 4 minutes.

2) Swings & Slingshots

• Two Handed Swing - 20 seconds

• Slingshot – 20 seconds

• Repeat – up to 10 times

Start with 20 seconds of Two Handed Swings and then 20 seconds of the Slingshot.
Work up to 10 rounds.


3) Swings & Fast Mountain Climbers

• Two Handed Swings – 10 reps

• Fast Mountain Climbers – 10 reps (each side)

• Repeat – 10 times

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 Swing the kettlebell for 10 reps and then perform 10 fast mountain climbers (10 reps
on each leg). Repeat the pairing for a total of 10 rounds and 100 swings.

4) Swings Countdown

• Two Handed Swings – 10 reps

• Goblet Squats – 10 reps

• Repeat - 9,8,7,6 etc

This is a motivational little workout that is super simple. Start with 10 Two Handed
Swings followed by 10 Goblet Squats. Repeat both exercises for 9 reps, then 8
reps, then 7 reps, all the way down to 1 rep each. At the end you will have
completed 55 Swings and 55 Goblet Squats.

5) On the Minute

• Two Handed Swings – 20 reps

• Repeat – on the minute for 10 mins

Set your timer to beep every 60 seconds or use a clock with a second hand.
Perform 20 reps of the Double Handed Swing at the start of every minute and then
rest for the remainder of the minute. Continue for 10 minutes and a total of 200
swings. 


6) 3 x 3 Get Ups

• Half Get Ups – 3 reps each side

• Repeat – 3 times

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 Simple workout to improve the first part of the Turkish Get Up. Perform 3 reps on
each side 3 times for a total of 9 reps each side. Work on keeping your heel on the
floor throughout the exercise and returning to the starting position nice and slow.

7) Get Up Ladder

• Get Ups – 1 rep each side

• Repeat – 2,3,4,5,4,3,2,1

Fundamental way to become great at the Turkish Get Up. Start with 1 rep on each
side, then 2 reps, then 3, and so on. See how many reps you can complete on each
side without putting the kettlebell down. If you can make it to 5 reps on each side
then start coming down again, so 4 reps, then 3, then 2 and finally 1. Climbing all
the way up to 5 reps and back down again is a total of 25 reps each side.

8) Dream Team

• Two Handed Swing – 20 reps

• Get Ups - 1 rep each side

• Repeat - 10 rounds max

Start with the Two Handed Swing for 20 reps followed by 1 Turkish Get Up on each
side. Repeat for up to 10 rounds and 200 swings and 10 Turkish Get Ups each side.

9) 4-Minute Circuit

• Two Handed Swing – 30 secs

• Slingshot - 30 secs

• Goblets Squats - 30 secs

• Halo - 30 secs

• Repeat - once more

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 The beginnings of what makes kettlebell training so effective and addictive, circuits!
Perform the above workout twice with no rest for a 4 minute circuit. Try to flow from
one exercise to the next without putting the kettlebell down. Work up to 3 x 4-min
circuits with 60 seconds rest in between circuits.

10) 7-Minute Circuit

• Two Handed Swing – 10 reps

• Goblet Squat – 10 reps

• Slow Mountain Climbers – 10 reps (5 each side)

• Repeat – 7 minutes

Another short but highly effective full body circuit that only lasts for 7 minutes!
Perform a circuit of: 10 Two Handed Swings, 10 Goblet Squats and 10 Slow
Mountain Climbers, as many times as possible in 7 minutes without resting in
between exercises.

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