Platesmith

Kettlebell Basics (3 day)

One kettlebell, three days: swings, goblet squats, presses, rows and the get-up. Learn the swing first; everything else builds on it. Work up the reps, then move to the next bell.

  • Beginner
  • 3 days a week
  • About 40 min
  • Dumbbells
  • Get fit and healthy

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up. The 2 workouts rotate across your 3 training days, so each week starts where the last one finished.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day A

ExerciseSets × reps
Kettlebell Swing5 × 10-15
Kettlebell Goblet Squat3 × 8-12
Kettlebell Press3 × 5-8
Kettlebell Row3 × 8-12
Plank2 × 30-60s

Day B

ExerciseSets × reps
Kettlebell Deadlift3 × 8-12
Turkish Get-up3 × 2-3
Kettlebell Swing5 × 10-15
Kettlebell Halo2 × 8-10
Kettlebell Farmer Carry3 × 30-45s

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.