The following programs are ordered from Beginners to Advanced levels. Ensure that the following program principles are in place before starting:
- Ensure you adequately warm up the body through a series of dynamic stretches and cardio style exercises. This will provide the platform for the main part of the program
- Ensure you warm down through a series of static stretches. Hold the stretch for at least 30 seconds and include deep breathing as you stretch for active recovery
- Ensure sufficient rest between sets and cycles of each program. This is somewhat dependent upon the level of conditioning of the individual. Attempt to complete a cycle of the program and then take between 1-2mins active rest after completing each cycle. For example you may just jog on the spot or perform skipping before your next cycle.
Key terms:
- Cycle = completion of 1 set of all the exercises in a given program
- Set = total amount of reps performed for a given exercise
- Rep = number of times an exercise is performed within a set
Beginner Programs
Note: After each cycle active rest for 1 min (e.g. jogging on spot or skipping)
# 1
| Exercise | Reps | Sets |
| Around-the-world | 10 each way | 3 |
| Halo | 5 each way | 3 |
| Standard squat | 10 | 3 |
| Press (short cycle) | 5 each arm | 3 |
| Romanian dead-lift | 15 | 3 |
| Chest press | 5 each side | 3 |
# 2
| Exercise | Reps | Sets |
| Figure of 8 | 10 each way | 3 |
| Halo | 5 reps each leg | 3 |
| Turkish get Up (no bridge) | 2 each side | 3 |
| 2 arm swings | 15 | 3 |
| Squat to bicep curl | 10 | 3 |
| Cleans | 10 each arm | 3 |
# 3
| Exercise | Reps | Sets |
| Around the world | 10 each way | 3 |
| Rows | 10 each side | 3 |
| Low windmill | 5 each side | 3 |
| 2 Arm swings | 15 | 3 |
| Lunge walk | 10 steps each leg | 3 |
| Clean and press (short cycle) | 10 each arm | 3 |
Intermediate Programs
Note:
- When you are proficient with the beginners load, start to increase the difficulty via less rest, extra weight, adding another exercise, and adding another cycle. Importantly, the exercises should start to get more challenging
- After each cycle actively rest for 1.5mins e.g. jogging on spot or skipping
# 1
| Exercise | Reps | Sets |
| Halo | 12 each way | 3-4 |
| Turkish Get Up | 3 each side | 3-4 |
| 1 arm swings | 10 each arm | 3-4 |
| High Windmill | 5 each side | 3-4 |
| Rack squat | 10 | 3-4 |
| Short cycle presses | 5 each arm | 3-4 |
| Rows | 10 each arm | 3-4 |
# 2
| Exercise | Reps | Sets |
| Figure of 8 to bicep curl | 15 | 3-4 |
| Clean and press (long cycle) | 5 each arm | 3-4 |
| Alternating swings | 20 | 3-4 |
| Renegade row | 5 each arm | 3-4 |
| Lunge walk (other arm to side) | 10 steps each leg | 3-4 |
| Chest press | 7 each arm | 3-4 |
| Dynamic sit-up | 3 each arm | 3-4 |
# 3
| Exercise | Reps | Sets |
| Around the world to fig. of 8 | 20 | 3-4 |
| Turkish get up | 3 each side | 3-4 |
| High pulls | 5 each arm | 3-4 |
| Rack squat | 10 | 3-4 |
| Clean and press (long cycle) | 7 each side | 3-4 |
| Alternating swings | 20 | 3-4 |
| Push-up to deadlift | 10 | 3-4 |
Advanced Programs
Note: Actively rest for 1.5 mins after each cycle e.g. jogging on spot or skipping
#1
| Exercise | Reps | Sets |
| Halo | 10 each way | 3-4 |
| Turkish get up | 4 each side | 3-4 |
| Alternating swings | 25 | 3-4 |
| Renegade Row | 7 each arm | 3-4 |
| Around the world to fig. 8 | 20 | 3-4 |
| Snatches | 10 each arm | 3-4 |
| Single leg deadlift | 8 each leg | 3-4 |
#2
| Exercise | Reps | Sets |
| Figure of 8 to bicep curl | 20 | 3-4 |
| Compass swings | 4 each way | 3-4 |
| High Windmill | 5 each side | 3-4 |
| Rack squat (free arm to side) | 10 | 3-4 |
| Snatches | 10 each arm | 3-4 |
| Push-up to dead-lift | 10 | 3-4 |
| Clean and press (long cycle) | 5 each arm | 3-4 |
#3
| Exercise | Reps | Sets |
| Around the world to fig of 8 | 15 | 3-4 |
| Chest press | 7 each side | 3-4 |
| Turkish get up | 4 each side | 3-4 |
| Renegade row | 8 each arm | 3-4 |
| Single leg deadlift | 8 each leg | 3-4 |
| Clean and press (long cycle) | 5 each arm | 3-4 |
| Alternating swings | 20 | 3-4 |
Combining exercises
Kettlebell programs are not subject to just one approach. For example, the above programs contain exercises which typically follow one after the other in order to complete a given cycle. What distinguishes kettlebell training is the formulation of what we term a ‘flow on effect’ that combines several exercises in a combined sequence. This increases the cardio and strength effect with stunning results
This type of programming should only be adopted once there is mastery gained in the fundamentals. Perform as much as possible initially, ensuring form is maintained and not compromised for the sake of completing the movement. Here are two examples for you to try:
‘5 x 5 combo’:
Note: ensure you perform both sides. This is a continuous flow of exercises
- 5 x cleans fol. by
- 5 x squats fol. by
- 5 x presses fol. by
- 5 x Windmills fol. by
- 5 x one arm swings fol. by
Remember to switch to the other arm at the last rep of the swing (at the top of the movement) to increase the fluidity of the movement
‘Get-up smash’:
- 5 x chest press fol. by
- Turkish Get up (to standing only) fol. by
- 5 x High Windmills fol. by
- 5 x snatches fol. by
- Turkish Get-up (Finishing movement i.e. to lying position)
Repeat on the other side
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