Step 4 of the 5-step process
I have written five kettlebell workout books that are available on Amazon and our other website. Created many programs. Filmed over 250 full-length kettlebell classes that teach you all you need to know about that workout and allow you to follow along.
But let’s start with this completely free kettlebell workout that I designed especially for beginners and named the IKU™ Beginner Kettlebell Workout. If you are interested in knowing what most beginners click “B) WORK OUT” and why that may not be the right choice, then click here and read the info at the end of this page.
IKU™ Beginner Kettlebell Workout
You need only one kettlebell for this workout. It’s a full-body workout for cardio and strength, although there is a lot more to say about the strength component. However, I won’t get into that now, as it’s too early in your kettlebell journey. There is also a whole program designed around this workout for progress and more, but let’s start with the basics.
You need to set a timer for 45 seconds, 15 seconds, for 6 times, followed by 1 minute of rest, and you repeat all this for 4 cycles in total.
It’s 45 seconds of work, 15 seconds of rest, each time changing the exercise, there are 6 exercises, which makes it 6 minutes followed by 1 minute of rest, that’s 7 minutes in total. You repeat all this 4 times, making it a workout of 28 minutes in length.

The kettlebell exercises are based on the fundamentals, i.e. the most basic exercises that a beginner should focus on:
- Kettlebell Swing
- Kettlebell Squat
- Kettlebell Press
- Kettlebell Row
The kettlebell workout as written is:
- Kettlebell Double-Arm Hip Hinge Swing; Perform the kettlebell exercise for 45 seconds and then rest for 15 seconds
- Kettlebell Goblet Squat; Perform the kettlebell exercise for 45 seconds and then rest for 15 seconds
- Kettlebell Strict Shoulder Press (on one side); Perform the kettlebell exercise for 45 seconds and then rest for 15 seconds
- Kettlebell Strict Shoulder Press (on the other side); Perform the kettlebell exercise for 45 seconds and then rest for 15 seconds
- Kettlebell Bent-Over Row (on one side); Perform the kettlebell exercise for 45 seconds and then rest for 15 seconds
- Kettlebell Bent-Over Row (on the other side); Perform the kettlebell exercise for 45 seconds and then rest for 15 seconds
- 1 minute of rest
- Repeat for a total of 4 cycles
A video in which I explain all of this work follows.
Kettlebell Starting Weight
As a kettlebell beginner, you need to start with a kettlebell weight that is not going to injure you and will allow you to perform the exercises comfortably. The answer to the right kettlebell starting weight, unfortunately, is not as easy to figure out. There is a general recommendation for weight when it comes to kettlebell starting weight for men or females and that is 26lbs/12kgs for females and 35lbs/16kgs for men.
The problem is that the recommendation can be too heavy or too light. There is a lot more information required to figure out what kettlebell weight to start with. The best solution is to get a good quality adjustable kettlebell (not a cheap solution) or at least 2 or 3 different sized/weight kettlebells. If you can afford to get 2 kettlebells then for females the recommendation is 26lbs/12kgs and 17lbs/8kgs for females, and for men that would be 35lbs/16kgs and 26lbs/12kgs.
If you can afford to get 3 kettlebells of different weights then the recommendation is 35lbs/16kgs, 26lbs/12kgs, and 17lbs/8kgs kettlebell, and for men that would be 44lbs/20kgs, 35lbs/16kgs, and 26lbs/12kgs kettlebell. However, if you’re male and you want to focus on mobility then it’s best to swap the 44lbs/20kgs for a 17lbs/8kgs kettlebell.
These recommendations are based on the beginner workout that’s covered above.
For a kettlebell swing the weight should be heavy enough to provide good resistance as it’s a ballistic exercise, which means it’s to be performed fast with a lot of leg drive to propel the weight forward. When the kettlebell is too light a common kettlebell mistake of raising the weight with the arms occurs.
In summary, for the beginner workout, the following kettlebell weight recommendations are made:
Buying One Kettlebell
26lbs/12kgs kettlebell for females and 35lbs/16kgs kettlebell for men.
Buying Two Kettlebells
26lbs/12kgs and 17lbs/8kgs kettlebells for females.
35lbs/16kgs and 26lbs/12kgs kettlebells for men.
Buying Three Kettlebells
35lbs/16kgs, 26lbs/12kgs, and 17lbs/8kgs kettlebells for females.
44lbs/20kgs, 35lbs/16kgs, and 26lbs/12kgs kettlebells for men.
Source: https://kettlebell.university/beginner-kettlebell-program/#startingweight

For the full package visit our other website, which includes a poster for the wall delivered to your address and printed in the USA or EU, instructional kettlebell video and ebook covering the fundamentals, videos for technique, common mistakes, follow-along, how to adjust the workout, how progress with the workout as a routine, a journal, and more.
How Often to Repeat the Workout?
This is a workout that you can repeat several times a week and weekly with the aim to go up in weight over time. Stay accountable and post online when you complete the IKU™ Beginner Kettlebell Workout, post in our groups, tag me, etc.
Sample a more advanced kettlebell workout for just $2.95. It comes with many videos and a printable PDF, normally $14.95 but use this coupon code at checkout EZNXMBQF (click on the code).
Learn/Train Before you Work Out
99% of the people click B) WORK OUT, it’s human nature, but I will explain why this might not be the best choice (assuming you did not read the full first page). Working out is different to training and learning, the latter is best to focus on first.
Here’s the feedback from someone who got injured and didn’t follow the process. This is not uncommon, in fact, it’s pretty much the cycle that most beginners go through. Work out, become injured, heal, work out, become injured, and repeat until starting at step 1 or giving up.
My workout from last week was not the best example as I was unprepared so got straight in and did not look at alternatives so it was a disaster. But I will take everything onboard and work on basics, alternatives etc .
But to answer your question, nothing you are doing wrong. More on our side. It’s not we are not interested, it’s more a question of discipline and forming new habits and unlearning others while finding out what we can do/can’t do to evaluate our starting point. What you have created is incredible and is massive so we are like kids in a sweet shop and over optimistic and a bit overwhelmed.
We wanna get stuck in, we’re motivated so we wanna try the hard things. But kettlebell does not work like that. We also come from a different fitness background. We’re the gym bros who wanna lift heavy (a bit generalised but you get it) so we have to unlearn.
Kettlebell is a whole new discipline and different approach. Its a bit like martial art. You need discipline and its slow progress. So we need to be reminded always that the alternatives are as good (I know you do but you might have to repeat 1000s more times lol).
With Kettlebell, unless you get your foundations right, the rest wont go well. You can’t wing it. It’s a lot to get started so we are like kids in the wild lol. There is a misconception out there about kettlebell that it is easier than it is so it is a bit of unlearning process on one side and learning the other side. Nothing wrong on your side. Just learn, unlearn and get more disciplined with choosing the right level of exercise. Thank you for the coaching today. I’ll take everything onboard
Anonymous Inner Circle Member
One of our members followed the beginners process perfectly and is making huge progress, I wanted to know what made him follow the steps laid out. So I asked ” I’m hoping to understand why you decided to do it the right way. If you can help me with this, then perhaps I can help others.” and he answered.
Yes more than happy to explain, for me it’s a combination of your approach to coaching and my previous experience with injury:
1) I could tell from the YouTube videos then from the welcoming process once I signed up that you and Anna are genuinely interested in helping people progress and see your expertise so that gave confidence to follow the process and work patiently
2) I had a previous severe injury 12 years ago and could hardly walk for 2 years and no proper training for 4 years. Declined surgery, did lots of daily physio and eventually made it back to complete recovery and regular training. So I really appreciate being injury free and want to keep it that way, gives me a lot of motivation to follow the process patiently!
3) I was doing walking with weight and barbell training in the garage. I had had some 1:1 barbell coaching before a few years ago but since then had been training alone with no feedback. A couple of months ago I jarred my back squatting and that made my mind up to get some proper coaching and some kind of community. I had followed your videos before and decided that a combination of gradually progressing in kettlebell training and walking in the mountains with weight will serve me well to cover all fitness bases so I’m in it for the long haul over a period of years and not in a rush for quick results.
Adam (IKU™ Gold Member)
If I got your attention, then please, read the whole first page, and then click A) LEARN.
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