CompositeATHLETE
← All plans
Kettlebell Workouts for Beginners workbook cover

“I have one kettlebell.”

6 weeks · 51-page printable PDF

Kettlebell Workouts for Beginners

A 6-Week One-Kettlebell Program, 3 Days a Week, with Session Logs and an Illustrated Exercise Guide

A complete 6-week kettlebell program for beginners, with a log page for every session.

By coach Quincy L. Harvey.

$12.99

No account needed. We set one up from your checkout email.

  • Instant download: US Letter and A4 PDF
  • The program in the app, ready to log
  • 18 ready-to-use session pages with set-by-set log boxes
  • Illustrated exercise guide: sketches of the start and finish positions, setup, cues, the common mistake and a swap for every exercise
  • Illustrated warm-up and cool-down moves
  • How to pick a starting kettlebell and when to go heavier, using a simple 1 to 10 effort scale
  • Week plans, a lift tracker and an end-of-block review
  • Printable PDF in US Letter and A4: print the log pages as often as you like

Look inside

Three sessions a week with one kettlebell: a hinge and swing day, a press and carry day, and a short kettlebell circuit. The first two weeks teach the hip hinge with the deadlift and a light swing before the volume goes up. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

A session page from Kettlebell Workouts for Beginners

Looking for something else? Browse every plan.