The Single Kettlebell PDF Workout Program for Beginners
A single kettlebell and bodyweight training will get you results.
When my gym shut down in 2020, my home gym wasn’t really a gym at all. It consisted of exactly one kettlebell and a weighted vest.
But I was determined to make it work. As it turned out, it did more than just work. My new minimalist approach to training yielded some of the best results I ever got.
By combining bodyweight training with just a single kettlebell, I found myself in the best overall shape I’d ever been in.
I wrote down everything I did and put it into a six-week program.
Training with a Single Kettlebell
At first glance, one lonely kettlebell may not seem like a lot to work with.
But within that one cannonball with a handle lies an infinite number of ways put your body through the wringer and come out the other side stronger and leaner.
Here’s what a single kettlebell can do for you:
Build explosive strength.
Improve mobility and flexibility.
Build core strength.
Accelerate fat loss and muscle growth.
Build grip strength.
Improve cardio and conditioning.
Low impact way to get fitter.
Let’s answer some of your biggest questions about kettlebells before we get into the program.
Can you work out with just one kettlebell?
Yes, you can work out with a single kettlebell. Kettlebells are a convenient and effective tool for getting a great workout.
The most important and effective exercises can be done with a single kettlebell, including swings, presses, snatches, cleans, and rows.
How do I train with one kettlebell?
To train with one kettlebell, focus on the unilateral movements that are best suited for a single kettlebell.
These would include kettlebell swings, cleans, snatches, presses, rows, Turkish get-ups, carries, and lunges. Training with one kettlebell offers many advantages, including improved coordination and core stability.
Can you get ripped from just kettlebells?
You can absolutely get ripped from just kettlebells but your diet is going to play a bigger role.
To get ripped, you need to drop body fat, and to drop body fat, you need to take in fewer calories. The role that kettlebells play in getting ripped comes through the muscle you’ll build and the calories you’ll burn during the workouts.
Are kettlebells good for beginners?
Kettlebells are great for anyone and are especially effective for beginners. Kettlebells are a phenomenal training tool that will allow a beginner to push their body in ways they never have before.
The best way to start is with a training plan that gives you the structure to make measurable and observable progress.
Kettlebell & Bodyweight: 6-Week Strength and Conditioning Program
There are certain movements that should be included in your training to ensure that you’re getting the best possible results.
For this program, we’re supplementing the kettlebell exercises with bodyweight exercises to ensure we’re covering all our bases and getting the best possible results.
Combining kettlebell and bodyweight training is a surefire way to get yourself into the best shape you’ve ever been in.
This program is designed to be done with either a single kettlebell or multiple kettlebells. If you have at least two kettlebells of the same weight, you’ll have more options for many of the movements.
If you have multiple kettlebells at different weights, you’ll be able to progress through the program by going heavier week to week. And if not, this program still has you covered by adding volume and introducing new movements each week.
Check out Jake’s results after completing the program.
“After six weeks, you will be amazed at how much you have progressed both physically and mentally. I would recommend anyone looking to get into great shape use this routine.”
This program was designed to give you the versatility to train anywhere while adding structure to your training with carefully selected exercises and progression.
The structure that you’ll follow for the program is four full-body workouts a week. Each workout will have a strength session and a stamina session.
Strength sessions will focus on building strength by pressing, pulling, squatting, and hinging at the hips.
Stamina sessions will focus on improving cardiorespiratory functioning and conditioning with bodyweight exercises, kettlebell movements, and sprints performed as quickly as possible.
Two workouts a week will include an accessory session to focus on building muscle and abs and core.
Here’s a look at what this program includes and what it’ll do for you:
Six weeks of full-body workouts that will build strength and improve your conditioning.
Workouts are calibrated for maximum results in minimal time.
2 weeks of fundamentals to start you off with kettlebells and bodyweight exercises.
A training plan that gets progressively harder and will transform your body into a stronger, fat-burning furnace.
Exercises and rep schemes are selected for progressing toward a lean athletic look.
Workouts are designed for a metabolic response that leads to more calories burned and more muscle built.
Support to answer your questions or concerns as you go through the program.
