Pick a weight that you can complete all rounds with and at nearly the same pace. Your objective is to work at a steady pace for the full working time each set and complete the last round with the same weight and number of reps for each set. Once you reach that point, you can increase your weight if your goal is strength, or you can increase the working time from 45 to 60 seconds if your goal is endurance. You can also start adding rounds once it becomes really easy to complete the rounds.
You want to work at around 40, 45, to 50% of your 1RM strict press.
Kettlebell Monster
Beginner Kettlebell Workout
Who is this for
Beginner-level athletes with single kettlebell experience ready for moderate intensity. Expect 26 to 30 minutes of work.
What you will learn
- MAX workout format
- Bodyweight Conventional Hip Hinge, Squat, Jumping Jack, Kettlebell Double-Arm Hip Hinge Swing, Kettlebell Strict Press + 1 more
- Programming and weight selection
- Scaling options for different levels
- Workout scoring and benchmarking
Difficulty breakdown
LevelBeginner
IntensityModerate
Duration26 to 30 min
EquipmentSingle Kettlebell
Work time24 min
Why this workout
This is a beginner kettlebell workout by IKU™, but don't confuse that with easy because it's still a hard workout, especially if you put in the effort.
About this workout
This is a beginner kettlebell workout by IKU™, but don't confuse that with easy because it's still a hard workout, especially if you put in the effort.
Programming
Scaling
The workout can be scaled by reducing the working time from 45 to 30 seconds and increasing the rest time from 15 to 30 seconds.
Scoring
Scoring is not recommended for beginners because the focus should be on form and technique. Once ready, your scoring is the total number of reps multiplied by your weight.
The workout
Warm-up
Warm-up
As written by the coach
3 × Bodyweight Conventional Hip Hinge
3 × Squat
6 × Jumping Jack
For a duration of 2 minutes
Joint Work
Wrist, shoulder, hip, ankle, and thoracic rotations/circles.
For a duration of 1 minute
Task details
Task
Raising the Temperature
Work2 minModerateSteady
- 3×Bodyweight Conventional Hip Hinge
- 3×Squat
- 6×Jumping Jack
Task
Joint Work
Work1 minLight to moderateSteady
Wrist, shoulder, hip, ankle, and thoracic rotations/circles.
Workout
WorkoutScoring: Reps × Weight4 roundsRounds
As written by the coach
Single Kettlebell Work
1) Swing
Kettlebell Double-Arm Hip Hinge Swing MAX reps for a duration of 45 seconds Rest for a duration of 15 seconds2) Squat
Kettlebell Goblet Squat MAX reps for a duration of 45 seconds Rest for a duration of 15 seconds3) Press
Kettlebell Strict Press (One side) MAX reps for a duration of 45 seconds Rest for a duration of 15 seconds4) Press
Kettlebell Strict Press (Other side) MAX reps for a duration of 45 seconds Rest for a duration of 15 seconds5) Row
Kettlebell Split Stance Bent-Over Row (One side) MAX reps for a duration of 45 seconds Rest for a duration of 15 seconds6) Row
Kettlebell Split Stance Bent-Over Row (Other side) MAX reps for a duration of 45 seconds Rest for a duration of 15 seconds7) Rest/Stretching/Active Recovery
The shoulders and triceps will be the areas that will need your attention the most. Note: This task can be skipped on the last round of the workout. For a duration of 1 minuteTask details
Task
Swing
MAX45 secModerate to vigorousSteady
- Kettlebell Double-Arm Hip Hinge SwingSingle Kettlebell
Task
Rest
Rest15 sec
Task
Squat
MAX45 secModerate to vigorousSteady
Task
Rest
Rest15 sec
Task
Press
MAX45 secModerateSteady
- Kettlebell Strict PressSingle Kettlebell · One side
Task
Rest
Rest15 sec
Task
Press
MAX45 secModerateSteady
- Kettlebell Strict PressSingle Kettlebell · Other side
Task
Rest
Rest15 sec
Task
Row
MAX45 secModerateSteady
- Kettlebell Split Stance Bent-Over RowSingle Kettlebell · One side
Task
Rest
Rest15 sec
Task
Row
MAX45 secModerateSteady
- Kettlebell Split Stance Bent-Over RowSingle Kettlebell · Other side
Task
Rest
Rest15 sec
Task
Rest/Stretching/Active Recovery
Active Recovery1 minLight to moderateSteady
The shoulders and triceps will be the areas that will need your attention the most.
Note: This task can be skipped on the last round of the workout.