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
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Read before using 👇🏼
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
Read before using 👇🏼
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
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Hey guys,
Not sure if you give a f* but if this helps at least 1 person here I did my thing. ✌️
In this video I share how kettlebell training helped me break my all-or-nothing fitness mindset, stay consistent, get fitter with shorter workouts, and eventually turn my love for kettlebells into my career.
Read before using 👇🏼
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
Check over my routine
The 27s are each sets like 10-9-8
It is one pair of five lb dumbbells and the exercises like side lying leg pulse and dead bug are doubled for both sides
Today I completed
It easily in the morning and even did some of the exercises double over
Mat work feels sustainable at this weight
Read before using 👇🏼
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.
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.
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.
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.
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.
Hi everyone,
I'm a 31-year-old guy from South Africa who's finally decided to take my health seriously.
I'm overweight, I've already cleaned up my diet and I'm losing weight, but I know nutrition is only half the battle. Now I actually want to start moving consistently, get stronger, improve my conditioning, lose fat, and build a body that functions well for everyday life.
The problem is... I'm completely overwhelmed.
Every time I think I've found a good place to start, someone recommends something else.
I've seen people recommend:
Everyone seems convinced their approach is the best, and as a complete beginner I honestly don't know who to listen to.
A little about me:
I'm not looking for the fastest or hardest program.
I'm looking for something that:
If you were starting from absolute zero today, knowing what you know now, where would you begin?
If you've actually followed one of these programs (or another one), I'd love to hear:
If there are books, YouTube channels, coaches, or programs that genuinely helped you, I'd really appreciate the recommendations.
I'm just trying to avoid analysis paralysis and finally start.
And one last thing—I did use AI to help me write this post. The thoughts and questions are mine; I just wanted help organizing them clearly so they made sense.
Thanks, everyone. Looking forward to learning from people who've already been where I am.
Hi, I have a question about rest times in the Total Tension Kettlebell Complex.
Today was my first time doing it with double 24 kg kettlebells and I managed to reach 7 reps to failure. On the way up I rested 2 minutes between complexes after the 3 presses, and on the way down I only rested 1 minute.
For those of you who have done this complex, how long do you usually rest between sets? Any suggestions or tips you can share, and what kind of results have you gotten from it?
Read before using 👇🏼
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
New beginner friendly full body workout by KBMH 💪
Join me on YouTube
Hey everyone! Last night I decided to be brave, face my fears and stepped on the scale. I clocked in at 308lbs!!! MF!! I knew I'd ballooned over the past few months w/ those late night vibe coding sessions, but wtf!? I had no idea I'd joined the three plus club!
Anyways, tldr is I'm 46 y/o and desperately need to loose weight.
I use to be relatively fit in my late teens, wrestled, lifted, played soccer... and got back into shape around 8 years ago, I was about 120lbs lighter @ 20% bf. But during/after covid, for a number of reasons, I let myself go and am starting to have mobility (& mental health) issues that I need to get under control.
I decided kettle bells would be my new fitness playground and started to put together a fitness plan and goal last night. When I'm capable again, I'll add (speed) jump rope to the mix.
Wondering if there is anyone in this community that's faced this hill I'm about to attempt to climb and if they got any words of wisdom or encouragement for me.
For everyone else, do you have any tips before I start, or things you'd change to the program i'm starting? https://www.jefit.com/routines/1768808/kettlebell-beginner-workout
P.S. For dieting, I'll probably go back to what I did before, which was a high protein flexible dieting style. I've done almost every diet, except carnivore, have had good results on almost all of them, but nothing worked as well for me as flexible dieting while tracking macros.
--- Update ---
Hey guys, thank you all for your recommendations and encouragement. After looking at the recommended Wildman TOI and a few other resources, I started putting together the below. I'm putting it all into my JeFit plan builder now, which I'll be able to share once it's complete. Based on everyone's near unified allergic reaction to the example KB exercises in Jefit, I'm replacing most of them with reference images and links to good references on youtube.
Once I get my plan built, I'll post it here for review to see what you guys think. I'm basically planning on doing a progressive simple 4 week MTThFr plan that incorporates a warmup and cooldown at the beginning and end and the below for the meat of the workouts.
This is just for Phase 1 of getting back into shape:
Week 1: 2 sets
Week 2: 3 sets
Week 3: 4 sets
Week 4: 5 sets
Monday:
- Kettlebell Suitcase Deadlift
- Single-Arm Kettlebell Floor Press
- Kettlebell Suitcase Carry
Tuesday:
- Box Squat
- Supported Kettlebell Row
- Farmer Carry
Thursday:
- Kettlebell Deadlift
- Half Turkish Get-Up
- Suitcase Carry
Friday:
- Goblet Squat
- Kettlebell Press
- Kettlebell Row
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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 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
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.
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.
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.
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.
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.
💾 Save this for your next leg workout.