Workout library
A real workout. A clear place to start.
Try Foundation Week 1, Workout 1 with the full session written out. Learn the movements, follow the circuit, and use your result as a starting point.
Your first session: build your baseline
The free beginner workout combines 10 swings, 10 single-kettlebell squats, 10 single-kettlebell presses, and push-ups at 50% of your maximum reps. The squat and press counts are 10 total: 5 with the bell on each side.
Repeat the circuit for 30 minutes, taking rest when needed. The complete session takes about 45 minutes once you include the five-minute warm-up, seven-and-a-half-minute mobility sequence, and transitions. The coaching goal is to move with control and establish a baseline.
Learn the format before the clock starts
A workout format tells you how time, reps, and rest fit together. The same exercise can feel very different in an AMRAP, an EMOM, a ladder, or an interval session. Trevor's short explanations show you how to read each one.
From one session to a program
The sample below is one workout from an eight-week Foundation program. In the app, each week contains four workouts. Complete the workouts in your current Foundation week before moving to the next; you do not have to fit them into fixed calendar days.
Month 1 uses one kettlebell. Month 2 introduces double-kettlebell training. After Foundation, Community training gives you a new four-workout block every two weeks.
Free workout
Frequently asked questions
Is the beginner session a full-body kettlebell workout?
It includes a hinge, squat, overhead press, and push-up, followed by mobility work. The page gives you the actual Foundation Week 1 session rather than a separate workout with a different name.
Is this a 30-minute or a 45-minute workout?
The main AMRAP lasts 30 minutes. Allow about 45 minutes for the complete session, including the warm-up, mobility, and transitions.
Should I repeat the same workout every day?
Foundation gives you four workouts in each week, rather than asking you to repeat this sample every day. Complete them at your own pace and allow time for recovery between sessions.
Try the rest of Week 1 free
Get the four Foundation Week 1 workouts in the app, with timers, movement lessons, and workout tracking. Foundation Week 2 onward requires a subscription.
