u/vadim-kettlebell

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EMOM 16'

min 1:
Goblet Clean Squat

min 2:
Reverse Plank

min 3:
Goblet Thruster

min 4:
Plank

💪 Workout name in the KBMH app: Power & Plank

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

FOR TIME (30 min cap)
10-9-8-7-6-5-4-3-2-1

front to back ext.
goblet clusters
clean & press (total)
lunge press (L)
lunge press (R)
situps

10 reps of each, then 9, all the way to 1

save & try later

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

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EMOM 32'

min 1: 8-12 reps
Dead Clean Squat (L)

min 2: 8-12 reps
Dead Clean Squat (R)

min 3: 8-12 reps
Goblet Thruster

min 4: 8-12 reps
Suitcase Lunge (L)

min 5: 8-12 reps
Suitcase Lunge (R)

min 6: 12-16 reps
Plank Side Drag (Alt)

min 7: 16-20 reps
Bent Row (Alt)

min 8: 45 sec
Plank

💪 Workout name in the KBMH app: Full Body Power Flow

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

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EMOM 30'

min 1:
Goblet Overhead March

min 2:
Goblet Situp Press

min 3:
Russian Twist

min 4:
Plank Side Drag (Alt)

min 5:
Plank (or rest)

💪 Workout name in the KBMH app: Core Crusher 30

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

🔥🔥🔥
FAT BURNER
50' EMOM

16 Swings (Alt)
12 Side Swing Lunge (Alt)
12 Gorilla Swing
20 Goblet Floor Press
12 Swing High Pull (L)
12 Swing High Pull (R)
14 Swing Clean (Alt)
20 Situps
20 steps Overhead March
Resting

📲 Download the KBMH app 👉 https://m.kbmh.app

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AMRAP 12' - as many rounds as possible in 12 minutes

*left + right = 1 round

1 Dead High Pull
+1 Dead Clean
+1 Swing Snatch
+1 Thruster
Switch sides
+1 Dead High Pull
+1 Dead Clean
+1 Swing Snatch
+1 Thruster

💪 Workout name in the KBMH app: Ultimate Full-Body EMOM

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

If you’re looking for a beginner kettlebell workout, this is where I’d start. This 20-minute kettlebell workout for beginners is a simple full body kettlebell workout you can follow along with at home using just one kettlebell.

If you’ve never trained with kettlebells before, this workout is designed to be your first kettlebell workout. No complicated exercises, no crazy combinations, and no need to already be in shape. Just one kettlebell, a little bit of space, and 20 minutes.

We’ll start with a full follow-along warm-up, then move into a beginner-friendly kettlebell full body workout using five fundamental kettlebell exercises:

🏋️ Goblet Squat
🦵 Goblet Back Lunges
💪 Goblet Shoulder Press
🔥 Russian Kettlebell Swing
🏋️ Goblet Bent Row

The workout uses a simple 30 seconds work / 30 seconds rest format, giving you a mix of strength, conditioning, and HIIT-style training without making your first workout overwhelming.

I’ll be training with you for the entire workout and showing you which exercise is coming next, so there’s nothing to remember. Just press play and follow along.

If 30 seconds feels like too much, stop early and take the extra rest. For the squats and lunges, you can also put the kettlebell down and continue with just your bodyweight.

Don’t worry about being fast or getting tons of reps. Focus on slow, controlled movements, learn the basic kettlebell exercises, and get comfortable handling your kettlebell.

Whether your goal is to get stronger, improve your fitness, burn calories, or simply start working out consistently at home, kettlebell training is an incredibly simple way to train your entire body without needing a gym or lots of equipment.

You don’t need to destroy yourself on your first day. The goal is to finish feeling good and come back for workout #2.

If you’re a kettlebell beginner, start here. 🔔

🤩 Structured beginner kettlebell programs and hundreds of workouts in the KBMH app 👉 https://m.kbmh.app

5 Rounds - 90 sec rest

10 Halo Goblet Squat
10 Reverse Lunges
10 Balistic Rows
10 Kneeling Goblet Press
10 Russian Swings

📲 Join me in the KBMH app! 👉 https://m.kbmh.app

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2 Goblet Dead High Pull
+2 Goblet Clean Squat
+2 Goblet Thruster
+2 Gorilla Swing
+10 American Swing

💪 Workout name in the KBMH app: Swing & Squat Circuit

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

ARMS & SHOULDERS 💪

Want bigger arms and stronger shoulders with just one kettlebell?

You don’t need a full rack of dumbbells.

These 4 kettlebell exercises will hit your biceps, triceps, shoulders, and forearms while also challenging your grip and stability.

1. Front to Backs
   A kettlebell classic that keeps constant tension on your shoulders while taking them through a huge range of motion. Your delts will be on fire.

2. Goblet Press Shoulder to Shoulder
   Press the kettlebell overhead, bring it down to one shoulder, press again, then lower it to the other side. Great for building shoulder strength, stability, and control.

3. Hang Clean Bicep Curl
   Clean the kettlebell from the hang position and finish with a curl. A fun combination that trains explosive power while giving your biceps plenty of work.

4. Side Front Raises
   Alternate between front raises and lateral raises to hit all three heads of the deltoids and build well-rounded shoulders.

Optional workout 👇

20 Min EMOM

Min 1
Front to Backs × 10–12 reps

Min 2
Goblet Press Shoulder to Shoulder × 8–10 reps

Min 3
Hang Clean Bicep Curl × 8–10 each arm

Min 4
Side Front Raises × 8 front + 8 side each arm

Min 5
Rest… your shoulders will thank you tomorrow 😅

Repeat for 4 rounds.

Use a kettlebell that’s challenging enough to make the last few reps tough, but light enough to keep every rep smooth and controlled.

📲 Want 400+ kettlebell workouts that build real-world strength with just one kettlebell? Check out the KBMH app https://m.kbmh.app

💾 Save this for your next arms & shoulders workout.

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18-15-12-9-6-3
cap 30 min

Thrusters
Cleans (L)
Cleans (R)
Half Burppes
Situps

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

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FOR TIME 20'

50 Burpees
+50 Push Press
(25 Left + 25 Right)
+50 Balistic Rows (Total)
+50 Russian Swing
+50 Russian Twist

💪 Workout name in the KBMH app: Total-Body 250 Rep Test

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

LEGS BUILDER 🦵

Want stronger, more muscular legs with just one kettlebell?

Forget spending hours jumping between machines.

These 4 kettlebell exercises will build your quads, glutes, hamstrings, and core while improving balance and coordination at the same time.

1. Squat to Lunge
   A brutal combo that keeps your legs under tension while challenging your balance and work capacity. Your quads and glutes will definitely know they’ve been working.

2. Clean Squat
   Clean the bell into the rack before every squat. You’ll train explosive power on the clean and build strong quads, glutes, and core with every rep.

3. Front Rack Lunge
   Holding the kettlebell in the rack lights up your core while your legs do the hard work. Great for building single-leg strength, stability, and balance.

4. Single Leg Deadlift
   One of the best exercises for strengthening your hamstrings, glutes, and balance. It also exposes left-to-right strength differences you didn’t know you had.

Optional workout 👇

20 Min EMOM

Min 1
Squat to Lunge × 8–10 each leg

Min 2
Clean Squat × 10–12 reps

Min 3
Front Rack Lunge × 8–10 each leg

Min 4
Single Leg Deadlift × 8–10 each leg

Min 5
Rest… your legs have earned it 😅

Repeat for 4 rounds.

Use a kettlebell that’s heavy enough to challenge you while keeping every rep controlled and your technique solid.

📲 Want 400+ kettlebell workouts that build real-world strength with just one kettlebell? Check out the KBMH app through the link in my profile.

https://m.kbmh.app

💾 Save this for your next leg workout.

Legs have left the chat...

10 supersets x 90 seconds rest

8 Squat to Lunge
+8 Thrusters
+8 Goblet Squat
+8 Gorial Swing
+8 Sumo DL

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

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EMOM 24'

min 1: 10 reps
Gorilla Swing

min 2: 16 reps
Romanian Deadlift

min 3: 10 reps
Overhead Lunge (L)

min 4: 10 reps
Overhead Lunge (R)

min 5: 20 reps
Mountain Climb (Slow)

min 6: 16 reps
Around The World (Total)

💪 Workout name in the KBMH app: Deadlift Engine Builder

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app

Bruised forearms aren’t a kettlebell rite of passage. 😅

Most of the time you’re making one of these 3 mistakes:
💥 Your bell is too small
🦖 Your rack position looks like a T-Rex
🔨 Your clean is trying to KO your forearm

Fix those, give your body a couple of weeks to adapt, and kettlebells become a whole lot more comfortable.

Tag a friend whose forearms look like they lost a fight. 😂

https://m.kbmh.app

If the only thing you care about is getting bigger muscles, go do bicep curls in the gym with 2-minute rest between sets.

We train to build strength, endurance, mobility, explosiveness, coordination, balance, and a body that still works 30, 40 and 50 years from now.

The goal isn’t just to look fit. It’s to actually be fit.

Train with me in the app 👇

📲 Download KBMH - Kettlebell Workouts App! 👉 https://m.kbmh.app