Kettlebell Level 1: Foundation

New to kettlebells? Foundation teaches you the lifts everything else is built on: the deadlift, swing, goblet squat, press, row and carries. Then it turns them into proper full-body strength over 8 weeks.

One or two bells and about 40 minutes, three times a week. That's all it takes to get going.

What you get

• 11-page printable PDF (US Letter, prints fine on A4)
• Free workout tracker app: log every set, rest timer built in, and it follows your weekly schedule for you
• 8 weeks, 3 sessions a week, 30–45 minutes each
• A video demo for every exercise: tap the link or scan the QR code
• Warm-up, cool-down and clear sets and reps for every session
• Which bell sizes to start with, benchmark tests and a printable training log

Level: Beginner. Start here.

Instant download. You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.

Video demos are free YouTube videos from independent coaches, credited inside the guide. Check with a doctor before starting a new exercise program.