The free beginner kettlebell workout.

This is Foundation Week 1, Day A — the free session new members start with. One bell, 25 minutes, four movements. Learn each move, then train the whole thing.

By Trevor · Founder & head coach

Get the full Foundation program free

This is Week 1, Day A. Download Kettlebell Body to unlock the rest of Foundation and follow guided, progressive workouts.

What this workout is

AMRAP means as many rounds as possible. You cycle through the four movements below for 25 minutes and count how many full rounds you complete. The target is 8 rounds.

It is built for beginners: the movements are simple, the reps are low, and you scale by picking a weight you can move well for all four exercises. New to the movements? Tap each one below for a full form video and breakdown before you start.

Coach notes

Try to rest as little as possible and push yourself.

The workout

25-minute AMRAP

KB Swing — 10 reps
Single KB Squat — 10 reps (5 each side)
Single KB Press — 10 reps (5 each side)
Push-Ups — 50% of your max (if 10 is your max, do 5 per round) (Bodyweight)

Your target

Target: 8 rounds

Below target (under 8 rounds)

Nice work. Next time, aim for at least 8 rounds — and if that felt too hard, drop to a lighter bell so you can keep moving.

At target (8 rounds)

Great job! Next time, try to squeeze out more rounds and push the pace.

Above target (more than 8 rounds)

Strong work. Next time, bump up the weight — or add push-up reps — to keep it challenging.

How to progress it

Repeat this workout each week and track your rounds. When you consistently beat 8 rounds, add weight or push-up reps. The full Foundation program in the app handles that progression for you automatically.

FAQ

Is this a good kettlebell workout for beginners?

Yes — it is the exact Foundation Week 1 session new members start with. The movements are simple, the reps are low, and you scale by picking a weight you can control for all four exercises.

What does AMRAP mean?

As Many Rounds As Possible. You cycle through the four movements for a set time — here, 25 minutes — and count your completed rounds. Aim for 8.

What weight kettlebell should a beginner use?

Pick a bell you can press for 5 clean reps per side without straining. Many beginners start around 8–12 kg (18–26 lb) for women and 12–16 kg (26–35 lb) for men, but choose by feel, not by the number.

How often should I do this workout?

Two to three times a week is a solid start. Track your rounds and progress the weight or push-up reps as 8 rounds gets easier.