The ultimate kettlebell workout plan with PDF

A kettlebell workout is a type of strength and conditioning training that involves using a kettlebell to perform various exercises. Here you can find the ultimate kettlebell workout PDF.

Kettlebells are a versatile and effective tool for strength training and conditioning. They are easy to use and can be incorporated into a variety of workouts, making them a great option for beginners and experienced fitness enthusiasts alike.

Benefits of kettlebell workout

Why choose a kettlebell workout plan? There are several benefits to using kettlebells, including:

  • Full body workouts: Kettlebells allow you to target multiple muscle groups at once, making them a great option for full body workouts. By using kettlebells, you can work your arms, shoulders, back, legs, and core all in one session.

  • Improved functional strength: Kettlebells are often used in dynamic, compound movements that mimic everyday activities. This can help improve functional strength and make everyday tasks easier.

  • Cardio benefits: Kettlebells can also be used for high intensity interval training (HIIT), making them a great option for improving cardiovascular endurance and burning calories.

Best 3 exercises for kettlebell workout

Kettlebell swings

  • Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of your hips.
  • Hike the kettlebell back between your legs, bending your knees slightly.
  • Explosively straighten your legs and hips, swinging the kettlebell up to shoulder height.
  • Let the kettlebell swing back down between your legs, and repeat the movement.

Kettlebell goblet squats

  • Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  • Lower your body into a squat, keeping your chest up and your weight in your heels.
  • Push through your heels to stand back up, and repeat the movement.

Kettlebell Turkish get-ups

  • Lie on your back with a kettlebell held in one hand, arm extended straight up.
  • Use your other hand to push yourself up into a seated position, keeping the kettlebell arm extended.
  • From a seated position, use your feet to lift your hips off the ground, coming into a kneeling position.
  • Stand up, keeping the kettlebell arm extended the entire time.
  • Reverse the movement to return to the starting position, and repeat on the other side.

The ultimate kettlebell workout plan

Workout 1:

  • Swings: 3 sets of 12 reps
  • Goblet squats: 3 sets of 12 reps
  • Turkish get-ups: 2 sets of 8 reps (4 reps on each side)

Workout 2:

  • Deadlifts: 3 sets of 12 reps
  • Lunges: 3 sets of 12 reps (6 reps on each side)
  • Rows: 3 sets of 12 reps

Workout 3:

  • Push press: 3 sets of 12 reps
  • Plank holds: 3 sets of 30 seconds
  • Russian twists: 3 sets of 12 reps (6 reps on each side)

The ultimate kettlebell workout plan with PDF

Kettlebell workout PDF

Printable kettlebell workout PDF

Kettlebell workout pdf


Kettlebell training is intense. Most exercises require the use of the whole body and over 600 muscles at once. Workouts should be kept short and repeated often, especially if you’re new to kettlebells. A 10-15 minute workout 3-5 times per week may be a good starting point for most people.

It is generally recommended to aim for at least 30 minutes of moderate-intensity physical activity, such as a kettlebell workout, at least 5 days per week, according to the Centers for Disease Control and Prevention (CDC).

It is possible to perform a variety of kettlebell exercises using just one kettlebell. However, having two kettlebells can allow you to perform a wider range of exercises and can also increase the intensity of your workouts.

For example, if you are performing a kettlebell goblet squat, using two kettlebells will allow you to hold one in each hand, which can help to improve your balance and stability.

That being said, it is generally estimated that a person who weighs around 150 pounds (68 kg) will burn approximately 120-160 calories during a 20-minute kettlebell workout, depending on the intensity of the exercises. 

The number of calories burned during a kettlebell workout will depend on a variety of factors, including your weight, age, gender, and the intensity of the exercises you are performing. Try transform your body in 12 weeks.

100 kettlebell swings a day can help to build muscle and strength in the legs, glutes, core and upper back. Doing 100 kettlebell swings a day can be a challenging and effective way to improve your fitness and overall strength.

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