Kettlebell – 8 weeks

Three sessions a week with one kettlebell, at home or in the gym. You start with the basics – deadlift, goblet squat, row and press – and add swings, conditioning sessions and finally a strength session. Eight weeks.

Weight

Many women start with 8–12 kg and many men with 12–16 kg, but it varies a lot. Pick a weight you can handle for all reps with good technique. If you have two: the lighter one for presses and rows, the heavier one for deadlifts, swings and squats.

The swing

The swing is a hip movement, not a squat and not an arm raise. Push the hips back, let the kettlebell pass between your legs and stand up explosively so it floats up to chest height. Learn the deadlift first – it is the same movement at a slow pace.

The week

Monday and Friday full body, Wednesday a walk and later a conditioning session, Sunday mobility. In weeks 7–8 Friday's full-body session is swapped for a strength session.

After the program

Continue with Kettlebell – advanced, 8 weeks, or use the sessions freely under Ready-made workouts.