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If you’re searching for a solid, full-body workout that’s perfect for beginners and can be done from the comfort of your home, you’re in the right spot.
Keep reading for our 4-week At-Home Kettlebell Workout Plan. All you need is a kettlebell (you choose the weight) and the will to get fit.
Kettlebells are basically a gym in the palm of your hand. A versatile piece of equipment that not only burns calories but also targets multiple muscle groups for a killer full-body workout. Perfect for functional fitness; help you build strength, flexibility, and balance, all at the same time.
Whether you’re swinging, lifting, or pressing, kettlebells engage your core, legs, back, and shoulders, giving you a well-rounded workout that can be as challenging as you want it to be.
Clear some space in your living room and let’s dive into this workout plan. There is a Movement Library at the end of each week. I’ve chosen videos from the best sources for you to learn technique.
Jump to Day
Week 1
As you move through the workouts this week, focus on form vs intensity to start. There is a movement library below that will help you understand the movement patterns for each exercise. I have chosen quality videos that use correct form.
Week 1 starts off with some the foundational kettlebell movements such as the Russian swing, squating, lunging, and pressing. The week ends with 2 more complex movements, thruster and clean. Have fun!
Complete Before Each Training Session to Get Your Body Prepped for the Workout
2 ROUNDS- 5 REPS EACH
- Kettlebell Slingshot Clockwise and CounterClockwise
- Kettlebell Deadlift
- Kettlebell Halo
- Kettlebell Good Morning
- Goblet squat
Week 1- dAY 1
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets.
- 10 reps Kettlebell Goblet Squats
- 10 reps Russian KBS
- 20 reps Alternating Kettlebell Reverse Lunge (10 each leg)
- 10 reps Curtsy Lunge (5 each leg)
Rest 1-2 min then repeat for
5 total sets
WEEK 1- DAY 2
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets.
- 10 reps Kettlebell Thrusters – use single KB (5 each arm)
- 10 reps Kettlebell Clean (5 each arm)
- 10 reps Russian KBS
Rest 1-2 min then repeat for
5 total sets
WEEK 1- DAY 3
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets.
- 10 reps Kettlebell Thruster – use single KB (5 each arm)
- 10 Kettlebell Clean + Press (5 each arm)
- 10 reps Russian KBS
Rest 1-2 min then repeat for
5 total sets
Week 1 Movement Library
Movement Library- Wk 1
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Week 2
Week 2 starts with a bang, using the thruster and clean to start. The week ends with the Turkish Get Up, this movement takes a practice to perfect. I suggest trying it without any weight to get the movement pattern down.
There is a movement library below that will help you understand the movement patterns for each exercise. I have chosen quality videos that use correct form.
Complete Before Each Training Session to Get Your Body Prepped for the Workout
2 ROUNDS- 5 REPS EACH
- Kettlebell Slingshot Clockwise and CounterClockwise
- Kettlebell Deadlift
- Kettlebell Halo
- Kettlebell Good Morning
- Goblet squat
Week 2- dAY 1
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 10 reps Kettlebell Thruster – use single KB (5 each arm)
- 10 Kettlebell Clean (5 each arm)
- 10 reps Russian KB Swings
Rest 1-2 min then repeat for 5 total sets
WEEK 2- DAY 2
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 10 Kettlebell Clean + Squat + Press (Single Bell, 5 each arm)
- 10 Alternating Reverse Kettlebell Lunge (5 each leg)
- 15 Russian Kettlebell Swings
Rest 1-2 min then repeat for 5 total sets
WEEK 2- DAY 3
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 20 Single Arm Kettlebell Swing (10 each arm)
- 10 Seated Kettlebell Press (10 each arm)
- 4 Turkish Get Ups (2 each arm)
Rest 1-2 min then repeat for 5 total sets
Week 2 Movement Library
Movement Library- Wk 2
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Week 3
You’ve made it to week 3 !!!
Keep up that momentum. As you feel comfortable with each move, challenge yourself to increase the weight.
This week we’re introducing the upright row. This is a great movement to develop strong shoulder muscles.
Complete Before Each Training Session to Get Your Body Prepped for the Workout
2 ROUNDS- 5 REPS EACH
- Kettlebell Slingshot Clockwise and CounterClockwise
- Kettlebell Deadlift
- Kettlebell Halo
- Kettlebell Good Morning
- Goblet squat
Week 3- dAY 1
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 20 Kettlebell Upright Row (10 each arm)- go light
- 10 Kettlebell Clean, Squat and Press (5 each arm)
- 15 Russian Kettlebell Swings
Rest 1-2 min then repeat for 5 total sets
WEEK 3- DAY 2
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 20 Kettlebell Upright Row – try heavier than last
- 20 Kettlebell Clean + Side Lunge (10 each side) Just the side lunge is fine as well.
- 10 Single Arm Kettlebell Swings (5 each arm)
Rest 1-2 min then repeat for 5 total sets
WEEK 3- DAY 3
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 2 Turkish Get Up (1 each side) Try a heavier weight as you progress
- 10 Kettlebell Upright row (5 each arm
- 10 Kettlebell Cleans (5 each arm) Try a heavier weight as you progress
Rest 1-2 min then repeat for 5 total sets
Week 3 Movement Library
Movement Library- Wk 3
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Week 4
Week 4!!
As you work through this week, the movements will become even more complex. If you’re struggling with a movement, it doesn’t feel right, or anything hurts during the movement, take it s step back and repeat last weeks exercises.
You ROCK!
Complete Before Each Training Session to Get Your Body Prepped for the Workout
2 ROUNDS- 5 REPS EACH
- Kettlebell Slingshot Clockwise and CounterClockwise
- Kettlebell Deadlift
- Kettlebell Halo
- Kettlebell Good Morning
- Goblet squat
Week 4- dAY 1
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 10 Kettlebell Upright row (5 each arm)
- 10 Kettlebell Snatch (5 each arm)
- 10 Kettlebell Clean,Squat and Press (5 each side)
Rest 1-2 min then repeat for 5 total sets
WEEK 4- DAY 2
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 10 Kettlebell Clean + Press (5 each side)
- 20 Russian Kettlebell Swing
- 10 Kettlebell Snatch (5 each arm)
- 4 Turkish Get Up (2 each side) Take your time
Rest 1-2 min then repeat for 5 total sets
WEEK 4- DAY 3
Complete 1 set of each followed by a 1-2 minute rest. Complete 5 total sets..
- 10 Lunge Hold and Press (5 each arm)
- 10 Kettlebell Snatch (5 each arm)
- 15 Russian Kettlebell Swing (Start light & work up in weight)
Rest 1-2 min then repeat for 5 total sets
Week 4 Movement Library
Movement Library- Wk 4
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Wrapping it Up
So, we’ve broken down the nuts and bolts of this kick-ass 4-week At-Home Kettlebell Workout Plan, and now it’s your turn to jump in and get those muscles moving!
I totally get the hesitation—starting a new workout can be intimidating. But believe me, once you start crushing these kettlebell moves, you’ll be hooked.
You don’t need a gym membership or a massive home gym to make this happen; just a kettlebell or two and a dash of grit will set you on the road to becoming a fitter, stronger version of yourself.
So what are you waiting for?
Grab that kettlebell, make some space, and let’s rock this. Cheers to your health and well-being, one kettlebell swing at a time!
Nope, not at all! This plan is a great fit for beginners and those looking to get back into the swing of things—pun totally intended. Just make sure to start with a lighter kettlebell if you’re new to this.
Ah, the million-dollar question. If you’re a beginner, aim for a kettlebell that’s around 10-15 pounds (4-7 kg). As you get stronger, you can level up. Remember, it’s always better to start lighter and focus on form.
Good news—you don’t need a massive living room to get your sweat on. Just make sure you have enough space to safely swing a kettlebell without smashing a lamp
Absolutely, but listen to your body. This kettlebell plan is designed to be a full-body workout, so if you’re adding this to your existing routine, make sure you’re not overtraining.