When you are spinning your wheels and getting nowhere with kettlebell training, then it’s time for you to follow a good kettlebell routine. Here are four 12-week kettlebell routines that will keep you busy for a year. Some details, such as a downloadable PDF and follow-along videos, are only available to IKU™ members.
These kettlebell routines are to be run for 12 consecutive weeks. Each week contains at most 3 workouts, but you can include the IKU™ Beginner Workout if you need an additional workout. Don’t mistake the word “Beginner” in the name as easy, as the workout is not easy and has provided tremendous results for thousands of people across the world.
Each workout in the routine includes technique videos, follow-along videos, and videos on mistakes to avoid, how to adjust, and more. Members can download a PDF with the routine and workout details.
After you have completed all 4 kettlebell routines, you will be in a position where you know exactly what effect each kettlebell workout provides like the recovery time, the weight required, the speed, etc., so you will be able to integrate any of the previous workouts in new routines we add or create your own.
Kettlebell Routine 1
Duration of routine: 12 weeks
Week 11 suggestion: 1 week rest or other activities
Week 12 suggestion: 1 week of intense mobility
Weekly workout schedule
Day 1
Workout APACHE
1 to 2 days rest or light active recovery work
Day 2
Workout GLADIATOR
If you want to include more workouts in the week, then rest one day and pick a cardio and a mobility workout, or two cardio workouts, and stay with light weights. The IKU™ Beginner Workout or QUICKSILVER from Routine 3 is a good option for cardio.
If you are not a fan of strength or heavy work, then stick to the workouts, but use a lighter weight so you can move faster and keep moving.
WORKOUT 1: APACHE
Benefits(s): POWER and STRENGTH
Target(s): Full-body
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
First week
Stick to single kettlebell work.
Second week
Start with light weight 2 x 8kg/18kg, 10kg/22lb, 12kg/26lb
Third week
Go a little heavier and perform 8 rounds.
Stick with the same weight and work on increasing the total reps
Fourth week
If everything feels good, increase to 10 rounds and stick to that number.
Once you complete all tasks intensely, i.e., working the full 20 seconds and going all out non-stop for the full 10 rounds, then it’s time to up the weight.
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
WORKOUT 2: GLADIATOR
Benefits(s): STRENGTH and HYPERTROPHY
Target(s): Biceps, upper back, and core
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
For the first two weeks
- Single kettlebell work for the clean and squat in task 2
- Reduce all rounds to 3
- Make the AMRAP for 3 minutes
- Go lighter than you think you can handle
Third week
- Move to double kettlebell if you are at that level
- Slightly increase the weight
Fourth week and on
- Perform the workout as prescribed if everything feels good; otherwise, stick to what you were doing and/or contact your coach
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
WORKOUT 3
Benefits(s): CARDIO or MOBILITY
Pick an additional workout from the library.
Preferably cardio or mobility work.
Use light weight for either of them.
If unsure, the IKU™ Beginner Workout is a good option for cardio.
Kettlebell Routine 2
Duration of routine: 12 weeks
Week 11 suggestion: 1 week rest or other activities
Week 12 suggestion: 1 week of intense mobility
Weekly workout schedule
Day 1
Workout FEARLESS
1 to 2 days rest or light active recovery work
Day 2
Workout LAVA
At least 1 day of rest
Day 3
Workout EUPHORIA
WORKOUT 1: FEARLESS
Benefits(s): STRENGTH
Target(s): Shoulders, gluteals, and triceps
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
First week
- Stick to single kettlebell work
- 4 minutes AMRAP instead of 6 minutes for task 1
Second week
- Double kettlebell work
- Keep the AMRAP at 4 minutes
Third week
- Perform the AMRAP for 6 minutes
- Complete Task 1, Task 2, Task 1, Task 2, and then Task 3 (leaving out the third Task 1)
Fourth week and on
- Perform the workout as prescribed if everything feels good; otherwise, stick to what you were doing and/or contact your coach
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
WORKOUT 2: LAVA
Benefits(s): CARDIO and MUSCULAR ENDURANCE
Target(s): Biceps, legs, and core
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
Please watch the video explaining the alternatives if you are not ready to Jerk.
First two weeks
- Go lighter with your weight than you think you would use for the curls
- Work 2 and a half minutes instead of 3 and a half
Third week and on
- Perform the workout as prescribed
GOAL: Aim to increase your total rounds for the AMRAP in Task 1
Increase your weight once you complete the whole workout, and you work intensely throughout the full workout.
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
WORKOUT 3: EUPHORIA
Benefits(s): STRENGTH, CARDIO, and MOBILITY
Target(s): Full-body
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
Please watch the video explaining the alternatives if you are not ready to snatch or work with double kettlebell.
For the first two weeks
- Decrease task 1 AMRAP from 6 to 4 minutes
- Decrease task 3 AMRAP from 12 to 8 minutes
Third week and on
- Perform the workout as prescribed
GOAL: Aim to increase the weight for task 1 and the intensity of task 3
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
Routine 3
Duration of routine: 12 weeks
Week 11 suggestion: 1 week rest or other activities
Week 12 suggestion: 1 week of intense mobility
Weekly workout schedule
Day 1
Workout BOSS
1 to 2 days rest or light active recovery work
Day 2
Workout VULTURE
1 to 2 days rest or light active recovery work
Day 3
Workout QUICKSILVER
WORKOUT 1: BOSS
Benefits(s): STRENGTH
Target(s): Chest, lats, shoulders, and triceps
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
For the first two weeks
- 6 rounds for task 1 instead of 8
- Add 30 seconds of rest after each round for Task 2
Week 3 and on
- Perform the workout as programmed
GOAL: Increase your push-ups.
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
WORKOUT 2: VULTURE
Benefits(s): ENDURANCE and MENTAL TOUGHNESS
Target(s): Biceps, core, legs, and shoulders
Due to the time constraint (time cap on the workout), you will also increase the heart rate, but if you prefer to focus on the strength component, then remove the time constraint, go heavier, so slower, and reduce the rep scheme to something you can complete in 30 to 45 minutes.
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
For the first two weeks
- Stick to the lighter side with kettlebell selection
- Perform 25 instead of 50 reps
Third week
- Perform 35 instead of 50 reps
Fourth week
- Perform 50 reps
Fifth week
- 40 reps instead of 50
- 3 rounds
Sixth week
- Increase the weight
GOAL: Decrease the time to complete the workout and increase the weight.
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
WORKOUT 3: QUICKSILVER
Benefits(s): CARDIO
Target(s): Full-body
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
If you are not ready to snatch, the alternative is the Clean and Push Press, which is explained in the Workout Technique video.
Recommended weight for males is 10kg/22lb, 12kg/26lb, 14kg/31lb, 16kg/35lb
Recommended weight for females is 8kg/18kg, 10kg/22lb, 12kg/26lb, 14kg/31lb
To be able to keep going and stay injury-free, start at the lower end of the weight recommendation and work your way up. The Clean, Swing, and Snatch do need some good resistance behind them to be effective. Depending on your size, weight, and experience, you may need to go higher with the weight but reduce the total reps.
Depending on how you adjust the workout (reps, rounds, and weight), you may be able to include this twice a week.
First week
- 25 reps instead of 50
- 2 rounds instead of 3
GOAL up to week 6: Aim to increase the speed, i.e., reduce the time it takes to complete the workout.
Second week
- 40 reps instead of 50
- 2 rounds instead of 3
Third week
- 50 reps
- 2 rounds instead of 3
Fourth week
- 30 reps instead of 50
- 3 rounds
Fifth week
- 40 reps instead of 50
- 3 rounds
Sixth week
- perform the workout as prescribed
GOAL after week 6: Aim to increase the weight, but only if you have been able to complete the workout unbroken as prescribed. Once you have upped the weight, you can approach the workout with the same adjustments as used from weeks 1 to 6.
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
Routine 4
Duration of routine: 12 weeks
Week 11 suggestion: 1 week rest or other activities
Week 12 suggestion: 1 week of intense mobility
Weekly workout schedule
Day 1
Workout LEGENDARY
1 to 2 days rest or light active recovery work
Day 2
Workout ARGOS
1 to 2 days rest or light active recovery work
Day 3
Workout JACKAL
WORKOUT 1: LEGENDARY
Benefits(s): STRENGTH
Target(s): Legs and core
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
First week
- Estimate or test your heaviest Clean and Squat, and then stick to 60% of that
Second week
- Increase your weight to 70%
Third week
- Go for the heaviest Clean and Squat you can maintain for the full workout
Note that there is a difference between what you can Clean and Squat for one rep max and what you can maintain for the full workout, and it will probably be around 85 to 90% of your max.
GOAL: Increase the weight in the last 2 weeks; repeat the routine and achieve an increase in weight
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
Workout 2: ARGOS
Benefits(s): STRENGTH, AGILITY, and CORE
Target(s): Chest, abs, and back
If you prefer more of a strength effect and remove the cardio, remove the time constraint of 35 minutes, and stick to a rep scheme that allows you to work slower, heavier, and still finish the work in 30 to 45 minutes with rest after sets.
If you want the cardio effect, pick a lighter weight and work faster. As you are able to complete the full workout without rest, increase your weight.
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
First week
- Perform 30 rounds instead of 50
- Go lighter than you planned
Second week
- Perform 40 rounds instead of 50
Third week
- Perform 50 rounds
Fourth week
- Increase the weight
GOAL: Increase your weight and reduce the time to complete the workout
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
Workout 3: JACKAL
Benefits(s): POWER, STRENGTH, and MOBILITY
Target(s): Legs, shoulders, and back
To increase the strength component, go heavier and reduce the working time per task from 90 seconds to 60 seconds. You can also increase the working time to 120 seconds and remove the AMRAP component, meaning you work slowly and heavy without the goal of speed and increasing reps.
Full details, instructional, and follow-along videos of the kettlebell workout can be found on the link above. Members will also be able to download a PDF with the routine and workout details.
First two weeks
- Keep the AMRAPs at 60 seconds
Third week and on
- Perform the workout as prescribed
Track Progress
Make sure to track your progress on the website here or on the workout itself. You can also use the notes to keep track of things related to the workout.
Mobility Workouts
This is not a beginner mobility workout; make sure to check the alternatives, which instructs to use bodyweight alternatives.
Most of the work covered in the mobility workouts can be included in your active recovery during the week. You can take exercises, tasks, or parts of a mobility workout, and as long as you stay light or just use bodyweight, and progress correctly, it will be highly effective.
Another great mobility workout but with more strength components than CELESTUS but not as advanced in regards to exercise complexity.
Once your membership provides access to the MOBILITY UNDER LOAD™ course content, you can also include this in your routine.
Core Workout
All the workouts become pretty core intense when you work with heavy weights. However, if you are modifying the workouts to be more cardio, or you feel that you need a workout to specifically target the core, then this is the perfect workout, aptly named CORE.