Kettlebell Foundations
Eight weeks on one kettlebell — swings, presses, squats and get-ups. A second bell is optional throughout.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- One kettlebell, floor space, and a second bell if you have one
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Goblet Squat or Double Kettlebell Front Squat 3 × 10
- One-Arm Kettlebell Press or Two-Arm Kettlebell Press 3 × 6 each
- One-Arm Kettlebell Row or Two-Arm Kettlebell Row 3 × 8 each
- Plank 3 × 30 sec
Rest 2 min between sets. In the rack the bell rests on your forearm, not in your hand.
Day 2 Full Body B
- One-Arm Kettlebell Swing 3 × 10 each
- Kettlebell Floor Press 3 × 8 each
- Single-Leg Deadlift 3 × 8 each
- Dead Bug 3 × 10
Swings: the hips throw the bell, the arm only steers it.
Day 3 Full Body C
- Turkish Get-up 3 × 3 each
- Kettlebell Push Press 3 × 6 each
- Goblet Squat 3 × 15
- Kettlebell Windmill 2 × 5 each
Get-ups: one rep at a time, eyes on the bell the whole way up.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Shoulders · Abdominals · Quadriceps · Hamstrings · Middle back · Chest
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
One kettlebell, floor space, and a second bell if you have one. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Kettlebell Foundations” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.