Foundation Week 1 · Workout 1
Beginner Kettlebell Workout: Free 30-Minute AMRAP
Build Your Baseline is the first Foundation workout. Learn the movements, complete the 30-minute main circuit, and record a controlled starting point. Allow about 45 minutes with the warm-up and mobility.
30-minute main block · About 45 minutes total · One kettlebell
Build your baseline
AMRAP means as many rounds as possible in a set time. For this session, repeat the four movements below for 30 minutes and count your completed rounds. Take rest when you need it to keep the work controlled. The target of 10 rounds is a reference for the session's feedback, not a reason to rush your technique.
Start with the five-minute warm-up, complete the main circuit, then follow the seven-and-a-half-minute mobility sequence. That is 42½ minutes of prescribed work; allow about 45 minutes with transitions.
You need one kettlebell and clear space for the bodyweight movements. Use a weight you can control for the presses as well as the swings and squats. If an exercise is unfamiliar, watch its complete how-to and practice the setup before starting the timer.
Build your baseline today: move with control, don't go all out.
1. Warm-up — 5 minutes
One round. Complete each movement for 60 seconds.
- 1.Bounce60 seconds
- 2.Pump Stretch60 seconds
- 3.Knee Bends60 seconds
- 4.Lizard Twist60 seconds
- 5.Windshields60 seconds
2. Main circuit — 30-minute AMRAP
Complete the four movements in order to make one round. Repeat for 30 minutes, keeping the work controlled and resting when needed.
| Movement | Each round |
|---|---|
| KB Swing | 10 reps |
| Single KB Squat | 10 total reps (5 each side) Complete 5 with the bell racked on one side, then 5 on the other. |
| Single KB Press | 10 total reps (5 each side) |
| Push-Ups | 50% of your maximum reps For example, if your maximum is 10 controlled push-ups, do 5 each round. This is not a maximum-effort set each round. |
Target: 10 rounds
What does AMRAP mean? Watch the explanation3. Mobility — 7½ minutes
One round. Complete each listed movement for 75 seconds.
- 1.Down Dog75 seconds
- 2.Updog75 seconds
- 3.Straddle75 seconds
- 4.Seated Twist — Left75 seconds
- 5.Seated Twist — Right75 seconds
- 6.Plow75 seconds
Move within a comfortable range without pain. Do not force a position or hold it just to finish the timer; ease out or skip a movement that is uncomfortable.
Your result and next session
Below target (under 10 rounds)
Keep the same weight next time and focus on smooth, controlled reps and transitions.
At target (10 rounds)
Keep the same weight next time. Aim to match your result or improve it slightly while keeping the work controlled.
Above target (more than 10 rounds)
If the work stayed controlled, consider a slightly heavier kettlebell next time. If it did not, keep the same weight and focus on control.
Record your rounds and the weight you used, then apply the feedback above when you revisit this workout. You choose the load; the app provides the prescription and coaching. To follow Foundation, continue through the other Week 1 workouts rather than repeating this sample every day. Completing all four workouts advances you to the next Foundation week; Week 2 onward requires a subscription.
Frequently asked questions
Is this the actual first workout in Foundation?
Yes. Build Your Baseline is Foundation Week 1, Workout 1. This page includes its warm-up, 30-minute AMRAP, and mobility sequence. The main circuit uses 10 swings, 10 squats, 10 presses, and push-ups at 50% of your maximum reps.
Is the workout 30 minutes or 45 minutes?
The main AMRAP lasts 30 minutes. The five-minute warm-up and seven-and-a-half-minute mobility sequence bring the prescribed work to 42½ minutes. Allow about 45 minutes including transitions.
Are the squat and press reps per side?
The prescription is 10 total reps for each movement: 5 squats with the kettlebell racked on each side, and 5 presses with each arm.
Why does the AMRAP explanation video mention 10 push-ups?
Trevor uses 10 push-ups as an example to explain the AMRAP format. This Foundation workout's prescription is 50% of your maximum push-ups per round. If your maximum is 10 controlled reps, do 5 per round.
What weight kettlebell should I use?
Use a kettlebell you can press for 5 controlled reps on each side and manage throughout the circuit. Do not choose a weight only because you can swing it. Rest when you need to and prioritize control over the round target.
Do I have to complete 10 rounds?
Ten rounds is the target used for coaching feedback. Establish your baseline with controlled work, record the result you achieve, and use the below-target, at-target, or above-target guidance for next time.
How much of Foundation is free?
All four workouts in Foundation Week 1 and the how-to library are free. Foundation Week 2 onward and Community training require a subscription.
Get all four Week 1 workouts free
Download Kettlebell Body for the complete free first week, session timers, and workout tracking. Continue with a subscription from Foundation Week 2.
