Kettlebell Workout Beginner Kettlebell Workout
BY IKU™ AND CAVEMANTRAINING™
How to use these kettlebell workouts?
Here’s how to use these kettlebell workouts
There are several ways that you can interact with this incredible kettlebell workout.
Click on WORKOUT for the workout details. Click on VIDEOS to watch the detailed videos. Click on COMPLETED once you completed the workout.
1. Record your workout scoring
You can record your scoring for the workout together with a video and photo. The video can be a short clip of your workout or the full workout. The photo can be a screenshot of your heart rate graph or of you after completing the workout.
2. Set goals
You can set new goals that you intend to reach with this workout. For example, set a faster time, work with a heavier weight, or complete more rounds, etc. If you are a member, your goal can be to improve form and technique with our coaching system.
3. Full screen
The show onscreen button displays the workout in full screen in an easy-to-understand format which you can view on your phone or cast to a screen. The view shows the warm-up and workout if you leave it in a simple layout, and it will break it down by tasks if you select a detailed view.
4. Review and rate the workout
You can leave a review and rate the workout, this allows you to easily find your favorite workouts again and the review reminds you of how the workout felt. It’s best to leave a review right after you complete a workout so you don’t forget to describe the euphoria you feel.
5. Do something with the exercises
Do something with the exercises in this workout, like adding one or more to your focus exercises so that you can interact with it on your whiteboard, or add one or more of the exercises to your abilities and track the level you’re at. As a member, you can get your ability and level verified by a qualified kettlebell coach.
6. Discuss the workout and ask questions
If the workout has. a link to Facebook at the top, then that’s a post where you can discuss the workout and/or ask questions. There is also our 61,000 large kettlebell workout community in which you can ask kettlebell questions for free.
7. Mark as complete
Once you’ve completed a workout you can mark it as complete so that you can keep track of the ones you have completed and earn badges.
8. Learn from videos or follow along
As a member, you can watch the full-length class videos which usually consist of warm-up technique, workout technique, common mistakes, alternatives and progressions, programming, follow-along warm-up, follow-along prep work, follow-along workout, and follow-along cooldown. As a registered user, the videos are limited to 90 seconds, and 45 seconds for non-logged-in users.
9. Use the online timers
There are usually two views for a session which are a simple layout and detailed layout. The detailed layout can have timers that can be used to perform the workout. Members can check the box to load the next timer automatically, this will allow them to perform the workout uninterrupted as intended. Members can also skip and pause a timer.
10. Access more exercise information
The detailed view may also have links to the exercises used and this may provide many more details on the exercise like photos, videos, common mistakes, and so on.
11. Watch short workout video clips
Some tasks may have a short video that is completely free to watch, and these are followed by an advertisement. Members won’t see ads. Enable the Detailed layout to view the tasks and shorts.
12. Set a goal for the workout
Set a goal for the workout, a task, or an exercise from the workout. For example, you can set a goal like working towards a faster time to complete the workout, doing more rounds, using more weight, etc.
13. Request coaching or form check
Gold members and up may request kettlebell coaching/form checks for the exercises to improve efficiency and know that they’re doing things correctly to avoid injury.
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
Reviews
The last few people who recently completed this workout said:
Just started getting back into fitness and this is a great place to start Completed the beginner workout for the first time , and definitely had a sweatup going . It is very easy to follow and a good workout …
This was my first exercise from the website and I’ll be using this again. Not difficult but there’s certainly intensity to it and I was definitely into cardio 3/4 of the way through and have DOMS today so there’s benefit. …
Quick Navigation:
- Description (general workout description or introduction)
- Workout details (workout information like tasks, reps, and sets)
- Videos (videos for this workout)
- Programming (what weight to pick and more)
- Scoring (how to score the workout)
- See scores from others or add your scoring
- Create a meet-up (work out with others)
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- Feedback (give us feedback or let others know about the workout)
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Are you not sure what these exercises mean, how to perform them, or do you have other questions? Become a member and have access to support, coaching, and 95% more content for this session.
Level:
Resistance:
Overall intensity:
Approx. workout duration:
Approx. total working time:
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Press play to watch the free video above. Click here to watch member videos.
Workout Description
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.
Kettlebell Coaching or Form Check
This workout has the following exercises for which you can receive online coaching or form check.
- Kettlebell Strict Press Request coaching
- Kettlebell Split Stance Bent-Over Row Request coaching
- Kettlebell Goblet Squat Request coaching
- Kettlebell Double-Arm Hip Hinge Swing Request coaching
DO SOMETHING
Do something with the exercises from this workout. View the exercise, add it to your abilities, add it to your whiteboard (focus exercises), add a note, or set yourself a goal for the exercise. DO SOMETHING!
- Kettlebell Strict Press Add Ability, Focus, Note, Bookmark, or set a Goal
- Kettlebell Split Stance Bent-Over Row Add Ability, Focus, Note, Bookmark, or set a Goal
- Kettlebell Goblet Squat Add Ability, Focus, Note, Bookmark, or set a Goal
- Kettlebell Double-Arm Hip Hinge Swing Add Ability, Focus, Note, Bookmark, or set a Goal
Kettlebell Coaching or Form Check
This workout has the following exercises for which you can receive online coaching or form check.
- Kettlebell Strict Press Request coaching
- Kettlebell Split Stance Bent-Over Row Request coaching
- Kettlebell Goblet Squat Request coaching
- Kettlebell Double-Arm Hip Hinge Swing Request coaching
DO SOMETHING
Do something with the exercises from this workout. View the exercise, add it to your abilities, add it to your whiteboard (focus exercises), add a note, or set yourself a goal for the exercise. DO SOMETHING!
- Kettlebell Strict Press Add Ability, Focus, Note, Bookmark, or set a Goal
- Kettlebell Split Stance Bent-Over Row Add Ability, Focus, Note, Bookmark, or set a Goal
- Kettlebell Goblet Squat Add Ability, Focus, Note, Bookmark, or set a Goal
- Kettlebell Double-Arm Hip Hinge Swing Add Ability, Focus, Note, Bookmark, or set a Goal
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HELP
Show Onscreen fills the screen with the workout details and is great for casting on the screen in the gym or just to get an uncluttered overview of the workout. The font size, color, and more can be changed.
How to use the Onscreen functionality?
How to use the Onscreen functionality?
This functionality is good for casting the workout on a big screen in the gym, or to have a clear overview of the kettlebell workout on your tablet or smartphone.
The Onscreen functionality fills the screen with the workout info only and you can change the font size, color, and background color. If the text goes offscreen then you can auto-scroll the text and you can also change the speed at which the text scrolls.
If the simple layout is active (by default) for the workout then you will see the workout as one screen. If the detailed layout is activated then the Onscreen functionality will show each task individually and you have to tap to see the next task. If it’s a long workout then it may be beneficial to view it as individual tasks, and if it’s a shorter workout then it’s easier to see it all on the one screen.
In order from top left to bottom right. The top left allows you to switch between the warm-up and workout.
Actual size: resets the size if it was changed
Full height: resets the text size to fit on the screen if it was changed to go off the screen
Scroll: starts the scrolling. of the text if it goes off the screen
Size –: decreases the size of the text
Size +: increases the size of the text
Speed –: decreases the speed of the scrolling
Speed +: increases the speed of the scrolling
The X in the top right corner closes. the Onscreen functionality.
The next row has a dropdown from which the text and background color can be changed.
When in Detailed layout mode, the row will show a dropdown in which a task. to display can be selected, and the tasks can also be cycled with the previous and next icons.
To activate this functionality, click the button SHOW ONSCREEN or the link Show onscreen.
Show Detailed Info displays the workout in a more detailed format and also allows you to access short video clips of the task.
What is Detailed Info?
The detailed info button will display the workout information in a more detailed layout with additional functionality like short videos for an exercise, timers for the task at hand, and on some workouts you can access links to more information on each exercise.
Under the detailed layout, you can also easily record your scoring against each task.
Start Workout will display a timer on the screen and allow you to go through the tasks step-by-step.
How do the timers work?
You can make use of the online timers by clicking START WORKOUT which will start the first timer. You can also click on Detailed info and select where you want to start. Members will be able to skip, pause, auto-play the next timer, etc. and non-members will only be able play and stop timers.
There is a video under the member/inner circle section that covers prep work for this workout.
How do you prepare for a workout?
Show onscreen Show detailed layout
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Warm-up
3 × Bodyweight Conventional Hip Hinge
3 × Squat
6 × Jumping Jack
For a duration of 2 minutesJoint Work
Wrist, shoulder, hip, ankle, and thoracic rotations/circles.
For a duration of 1 minute-
Raising the Temperature
Exercise(s) to perform:
- 3 × Bodyweight Conventional Hip Hinge
- 3 × Squat
- 6 × Jumping Jack
Work
For a duration of: 2 minutes
Moderate intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 2 minutes.
You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
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Joint Work
Wrist, shoulder, hip, ankle, and thoracic rotations/circles.
Work
For a duration of: 1 minute minutes
Light to moderate intensity; State: Steady
Add a note for this task
Explained in Layman’s Terms
This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 1 minute minutes.
You should perform the exercises at a perceived intensity that feels Light to moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
Perform 2 cycles of the whole Warm-up.
There is a full-length follow-along warm-up video available for members.
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Workout
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 minute-
Swing
Exercise(s) to perform:
MAX
For a duration of: 45 seconds
Moderate to vigorous intensity; State: Steady
Add a note for this task
Explained in Layman’s Terms
Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.
You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
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Rest
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Squat
Exercise(s) to perform:
MAX
For a duration of: 45 seconds
Moderate to vigorous intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.
You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
-
Rest
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Press
Exercise(s) to perform:
MAX
For a duration of: 45 seconds
Moderate intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.
You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
-
Rest
-
Press
Exercise(s) to perform:
MAX
For a duration of: 45 seconds
Moderate intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.
You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
-
Rest
-
Row
Exercise(s) to perform:
MAX
For a duration of: 45 seconds
Moderate intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.
You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
-
Rest
-
Row
Exercise(s) to perform:
MAX
For a duration of: 45 seconds
Moderate intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
Perform the exercises prescribed for the maximum number possible. If a time is defined, that will be your limitation, but it could also be max on one side, or max with one switch only, in that case, your endurance will be the limitation. The specifics of that will be defined in the task itself.
You should perform the exercises at a perceived intensity that feels Moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
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Rest
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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.
Active Recovery
For a duration of: 1 minute minutes
Light to moderate intensity; State: Steady
Add a note for this taskExplained in Layman’s Terms
Use the full 1 minute minutes to get your heart rate down but keep moving. The intensity should be low. You can do your own stretches, mobility work, or perform those as defined, if any.
You should perform the exercises at a perceived intensity that feels Light to moderate at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.
4 Rounds
the whole of Workout is scored as
Reps × WeightThere is a full-length follow-along workout video available for members.
To take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive inner circle. You can also ask our public kettlebell community (58,000+ members) for free advice.
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Your Scoring
Record your scoring for this workout.
You can edit and delete existing scorings here.
Public Scoring
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April 18, 2025 waynecrawford0:
Beginner kettlebell workout
I don’t think I made my previous score but enjoyed the mental challenge of this …
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April 14, 2025 waynecrawford0:
Beginner Kettlebell workout
I pushed myself, I am focusing on strength so eventually want to be able to perf …
- February 27, 2025 rossiangelo333: Simple but bastard
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January 21, 2025 bolbeeb58:
1st Workout from book #5
1st workout scored so chose 1 kettlebell – could go heavier on swings and squats …
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January 19, 2025 Mono:
Checkup 2025
Felt awesome! Was surprised by the massive improvement compared to 2025. Weakest …
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January 1, 2024 Mono:
First time Beginner Workout
Did: the full Warmup, Prepwork, Workout and Cooldown. The Workout looked like th …
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January 10, 2025 brownpaul37:
Beginner workout
Got gassy AF by the fourth round. The workout is great and intense because there …
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June 20, 2023 cldeards:
All workouts
swing: 30/28/30/30 GS: 15/15/15/13 Press L: 8/7/7/7 Press R: 11/9/8/8 Row L: 19/ …
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June 16, 2023 cldeards:
All workouts
Swing: 30/29/28/30 GS: 13/13/13/13 Press L: 8/7/7/6 Press R: 10/9/8/8 Row L: 17/ …
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June 14, 2023 cldeards:
All exercises
swing: 29/28/30/30 GS: 13/12/12/12 Press L: 7/7/8/6 Press R: 9/8/8/6 Row L: 17/1 …
Record your scoring for this workout.
Workout Scoring
If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task, only available when “Show detailed layout” is active. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.
SET NEW GOALS FOR THIS WORKOUT
Workout designed by Taco Fleur from IKU™ and Cavemantraining™.
Kettlebell Class Videos
Select a tab from below to watch the videos for this kettlebell class/workout.
You can buy this class as a one-off purchase for lifetime access or become a Gold Member for many more workout perks.
Set Goals
Setting goals is one of, if not the most important things that you can and should do for your workouts. Setting goals will keep you motivated and also on that path of progressing and reaching new levels of fitness, strength, or power.
You can set goals for the workout, the tasks, or even an exercise. This is the generic goal-setting area for you.
If an exercise under the Detailed view has this icon, then you can set a goal for that exercise by clicking or tapping it.
Programming
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.
Do you want to communicate with a professional about how to program this kettlebell workout and others so that you can create your own routine and see results? As an IKU™ gold member, you get access to our coaches for exactly that.
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.
You can record multiple scorings against a workout so that you can record the exact scoring for each task. On some workouts, you can record your scoring directly against a task. To see if this is available, click on “Show detailed layout” just about the workout details.
You can also select “Unscored” from the scoring dropdown and then enter all your scoring details in the text box.
Record your scoring for this workout.
Check your recorded scoring.
How do you score kettlebell workouts?
Questions or Interaction
Do you have questions about the workout/exercises? As a platinum member, you get access to our coaches in a private group, but you can also join our public group in which the whole community can respond (48,000+ members).
Social Media
Post on social media that you completed this workout.
You have not marked this workout as complete yet. Once you mark it as complete, a suggestion of what to post on social media will be prepared below with added hashtags. If you add a review for this workout or record a score, then that will also be made available.
Tag us on:
Instagram: Taco Fleur, Anna Junghans, IKU
TikTok: Taco Fleur, Anna Junghans
Pinterest: Cavemantraining
Facebook: Taco Fleur, Anna Junghans, IKU, Cavemantraining
Community: Facebook, Reddit
YouTube: Cavemantraining, IKU
Badges
Check the badges you earned for workouts.
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.
Do you want to talk to a real person about how to adjust this workout and get you seeing results? As a platinum member, you get access to our coaches for exactly that.
Common Mistakes
Each kettlebell exercise has a certain collection of mistakes that are commonly made, and we’ve collected those over 2 decades and show you how to correct those. You can research our website by going to the exercises used in this workout.
- Kettlebell Strict Press
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Kettlebell Split Stance Bent-Over Row
No common mistakes found
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Kettlebell Goblet Squat
No common mistakes found
- Kettlebell Double-Arm Hip Hinge Swing
Feedback
Have you enjoyed the workout? Let us know in the comments or on social media. You can also include your scoring and submit your heart rate graphs.
Found something missing or not working? Let us know here.
Copyright
For full copyright details on the publicly listed workouts, please see here. Workout author.
Rating and Review
Reviews
Great starter (rated 10/10)
Just started getting back into fitness and this is a great place to start
Completed the beginner workout for the first time , and definitely had a sweatup going .
It is very easy to follow and a good workout at the same time , definitely feeling it in the body today .The app has a great range of workouts to follow, very easy to navigate and has plenty of detail.
Scooby1971
everything is set out clearly and explained wellNot just for beginners! (rated 10/10)
This was my first exercise from the website and I’ll be using this again. Not difficult but there’s certainly intensity to it and I was definitely into cardio 3/4 of the way through and have DOMS today so there’s benefit.
I used a 20kg kB but had to drop to 12kg for the press as I have issues with my right shoulder at the moment.
I feel that I could use heavier or lighter weights with this for more/less intensity and still get food benefits.
Looking forward to trying some.of the others out but will definitely keep this.one in my weekly routine!
jayrutterBeginner does not equal too easy (rated 10/10)
This workout is excellent! I am getting back into kettlebell training after a string of shoulder injuries. I’m starting off on basic movements. This workout allows for simplicity, but does not sacrifice on quality or intensity. Although it is a beginner workout, it is a very good workout. Do not conflate the term beginner with easy. Like anything, you get out of it, what you put into it.
Elvin KubickiBeginner Workout Boom (rated 10/10)
This was a beginner workout but when I finished I felt it was great. What I mean is most beginner workouts are way to easy. This is just right. In 30 min, burned 270 calories and felt like I accomplished something for the day. Well done Taco and Annah!!!
Matthew Garner1st attempt (rated 10/10)
A great workout, don’t be fooled because it says beginner!
Conoradair85Amazing (rated 10/10)
Another absolutely great workout from Cavemantraining! Works on all planes of motion with the flexibility to go heavy or light and dictate your own pace. Will definitely use this workout as a benchmark in the future to assess my progress.
Jay MartinGreat for beginners! (rated 10/10)
This was a fun workout and I was happy to find it was pretty easy to do as a beginner. There are a couple of cleans to get the KB in position, but because my weight is pretty light, I wasn’t too worried about how exactly I got the KB up and I just did the best I could. Simple, straight forward exercises, easy to follow, well-paced, lots of fun!
Cindy Shaw
Kettlebell Workout Author Taco Fleur
- StrongFirst SFG2 Certified
- International Kettlebell Sport & Fitness Association (IKSFA) Certified Kettlebell Sport Coach
- Russian Girevoy Sport Institute (RGSI) Certified Kettlebell Coach
- International Kettlebell & Fitness Federation (IKFF) Certified Kettlebell Teacher
- Kettlebell Sport Rank 1
- HardstyleFit Kettlebell Level 1 Certified Instructor.
- CrossFit Level 1 Trainer
- CrossFit Judges Certificate
- CrossFit Lesson Planning Certificate
- Kettlebells Level 2 Trainer
- Kettlebell Science and Application
- MMA Fitness Level 1 + 2
- BJJ Purple Belt and more
- Owner of Cavemantraining and IKU™ (International Kettlebell University)
- Featured in 4 issues of the Iron Man magazine
- Author on BoxRox
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