Free Kettlebell Workouts
Kettlebells are one of my favorite fitness tools. They hit the sweet spot between effectiveness and affordability, and they don’t require a lot of space to use or to store.
I run a kettlebell club at my work office twice a week, and as a result I’ve built up a library of workouts that can be done with a single kettlebell.
Single Kettlebell Workouts
All of the following kettlebell flows are designed to be done with a single kettlebell within 25-40 minutes, depending on how much rest is taken between sets. If you have more than one kettlebell available to you, some of the workouts can accommodate different sized kettlebells to change the difficulty level.
I’ll be adding to this list as time goes on, so bookmark this page and check back occasionally for new kettlebell flows. Videos that demonstrate all the workouts will be posted as soon as I can find time to record them.
If you’re looking at buying your first kettlebell, check out my kettlebell buyer’s guide for advice on how to select a quality kettlebell, sizing guidelines, and a few brand recommendations.
Beginner Level
The Basic
This is the first kettlebell workout anyone new to the kettlebell club is taught after learning how to properly perform a two-handed kettlebell swing. The focus is on reinforcing the hip hinge pattern and opening the hips and shoulders.
Don’t let the simplicity of the workout fool you – The Basic is a beast if you use a heavy kettlebell, especially for the goblet squat to overhead press.
5 rounds:
- 20 two-hand swings
- 10 goblet squats to overhead press
- 10 single-leg (or kickstand) deadlifts
- 10 pushups
- rest till you catch your breath
Furious Five
Once a newcomer to the kettlebell club is comfortable with two-hand swings, we introduce five basic one-hand movements – swing, snatch, clean, press, and squat. The high pull is substituted for the snatch until the lifter is comfortable with controlling the kettlebell with one hand.
5 rounds:
- 5 swings
- 5 high pulls or snatches
- 5 clean and press
- 5 squats
- switch hands, repeat previous kettlebell series
- 10 pushups
- rest till you catch your breath
Beginner+ Level
Sinister Six
Once a lifter has been practicing for a while and is comfortable with the five basic movements in the Furious Five, we introduce two new moves: The overhead lunge and crazy eights (aka figure-8 to static hold). Crazy eights require more coordination by the lifter since they involve a hand switch every rep.
5 rounds:
- 5 swings
- 5 snatches
- 5 clean + press + lunge
- 5 crazy eights (kettlebell should end in hand opposite of your starting hand)
- repeat previous moves with your other hand
- 10 push ups
- rest till you catch your breath
Intermediate Level
The Afterburner
I first came up with this routine when I was short on time but still wanted to get in a workout. One round takes about 10-15 minutes depending on your speed, so if you need something quick one round with a heavier kettlebell is a great way to blast your entire body.
The afterburner requires the lifter to be able to smoothly switch hands mid-air between every swing, which requires increased coordination and focus. It also introduces the windmill and a move I call “up and over” for lack of a better name. This is a move that incorporates elements of pilates for increased core strength.
Watch the video below for a demo of an up and over.
2 rounds:
- 50 swings, switch hands each swing
- 10 snatches with each hand
- 10 clean + press + windmill with each hand
- 10 squats with each hand
- 10 up and overs
- 20 pushups
- rest till you catch your breath
Furious Five Reloaded
This workout takes the beginner Furious Five workout and cranks the intensity up a notch. Less rounds but more work per round.
3 rounds:
- 10 swings each hand
- 10 snatches each hand
- 10 clean and press each hand
- 10 squats each hand
- 10 burpees
- rest till you catch your breath
Intermediate+ Level
The Gutbuster
This workout is called the Gutbuster because it’s a lot of work and probably take the longest to do of all the routines so far. It introduces a move called the tabletop press, which requires the lifter to be comfortable in a deep squat.
At the bottom of the squat, reach back to the floor with your free hand and lean back into a one-handed hip thrust while simultaneously pressing the kettlebell toward the sky or ceiling. Bring the kettlebell back down as you rock yourself forward into the squat position, then stand back up.
3 rounds:
- 50 swings, switch hands each swing
- 10 snatches per side
- 5 clean + squat + tabletop press per side
- 10 crazy eights
- 5 up and overs
- 10+ pushups
- rest till you catch your breath
The Oddballs
The Oddballs is named the way it is because it incorporates moves that don’t show up in any of the other workouts.
This workout includes a move I call the hero punch, which is essentially an overhead press as you pivot 90 degrees in the direction opposite of the arm holding the kettlebell. For example, if you’re holding the kettlebell in your right hand you pivot to the left as you press upward.
I named it the hero punch because it reminds me of pumping a fist in the air after a victory!
Hero Punch
The dead snatch is just a snatch started from the ground instead of a swing.
3 rounds:
- 50 swings, switch hands each swing
- 5 clean + hero punch per side
- 5 dead snatches per side
- 5 single arm rows per side
- 5 single leg deadlifts per side
- 10+ burpees
- rest till you catch your breath
Intermediate++ Level
The Punisher
In retrospect I shouldn’t have named this workout The Punisher, because I can never get the other members of my office kettlebell club to do it with me ?
To be fair, 100 swings is intimidating but if you’ve been doing the other workouts and you can do 50 swings for multiple rounds then I guarantee you can do 100 for one round.
I think the only tricky part of this workout compared to previous ones is the kneeling getup after the tabletop press. This move requires some familiarity with kettlebell get ups, where you start from the ground with the kettlebell elevated above you and proceed to carefully move to a standing position.
After the tabletop press, you’ll basically transition into the second half of a get up by pulling the leg on the same side as your supporting arm underneath you to get into a bent knee position.
The Punisher is only one round, but it’s a lot of work stuffed into that one round. The entire workout can be done in under 20 minutes if you keep moving and don’t go crazy on the kettlebell weight.
1 round:
- 100 swings, switch hands each swing
- 2 sets of 5 snatch + windmill per side
- 2 sets of 5 clean + squat + tabletop press + kneeling getup per side
- 40 crazy eights
- 15 up and overs
- 25 push ups
- rest till you catch your breath
That’s all so far, stay tuned for updates as time goes on!
About the Author Mario
I'm a software product manager with a full-time job, family, and a desire to stay strong, mobile, and fit. I separate fact from fiction to find the most effective and affordable options for home fitness. If you'd like to build your own home gym, start here.
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Hello Mario,
I recently came across your website from a link in the KB Reddit and purchased some CFF kettlebells based on your reviews.
Now that I have them, I am starting the S&S program, am learning two hand swing technique, but am realizing my shoulder strength is lacking to perform TGUs safely without fear of my arm giving out and the kettlebell falling on me or my form suffering to the point I risk injury, or both.
I am curious about your beginner routine and that it is a circuit excluding TGUs. Why is that? Is it because you feel that TGUs are too advanced for beginners or do not offer as much benefit as the other exercises mentioned in your routine? Btw, how often do you recommend performing this routine each week?
Also, I do have access to lighter dumbbells and was thinking of learning TGU technique first using them. It is much easier and safer this way, so I can slowly build up shoulder strength while getting the movements down. Are dumbbells a decent alternative to KBs? Should I continue doing S&S with a KB for swings and DBs for TGUs until I get better, then transition to your beginner routine and expand from there? Obviously I will continue using KBs for exercises if my strength/skill level is appropriate.
I genuinely appreciate your efforts in exploring all manner of KB related stuff and your website since it has been a big help to myself and others.
Thank you for your time and attention.
Hi Oscar, thanks for your kind words and for the great questions. I’ll do my best to answer all of them.
I’m a big fan of Turkish Get Ups, but I intentionally kept them out of the routines I created and documented.
The short answer as to why is that I developed these routines for use in my office kettlebell club, where many of the participants have no prior experience with kettlebells. I do consider the TGU to be a more advanced move that take a lot of time to teach and to perform correctly, so I don’t think they’re a good fit for that environment.
I think it would be fine to use the lighter dumbbells to practice your TGU form and build your shoulder strength while you work up to using kettlebells for all of S&S. I wouldn’t transition to the kettlebell workouts till you’re able to use the kettlebell for all of S&S, since many of the moves in my routines require good shoulder strength and mobility.
Once you’ve built up your shoulder strength and are comfortable with the moves in the routines, then feel free to do a routine 2-3 times per week.
I’m glad you found my review to be helpful, I hope you get a lot of use out of those CFF kettlebells!
-Mario
Thank you for the reply, I will take it easy transitioning from S&S to the KB workouts.
I have a few more questions now that I have been using my CFF KBs.
First some context, on the 12 kg KB the finish is not 100% evenly applied throughout, let’s say mostly 95% smoothly applied with one part on the junction between the handle and bell where it is not as smooth. Granted, it is more of a cosmetic difference, not a deal breaker, and adequately applied overall in the areas that need it such as the gripping portion of the handle. Next, the 16 kg KB has a small rough part/patch/burr on the handle, something that I may be able to sand down although I am not keen on doing so. I do not think it will affect me when gripping it for high volume work, but it is noticeable. The 20 kg KB has a small chipped part close to where the CFF branding is, again nothing major, but it is there.
Is this par for the course with these KBs, or KBs in general? I understand this question may be better suited for the manufacturer, but am curious in your experience buying/testing KBs if this is normal, considering the shipping may have damaged them a bit or maybe the finishing may have been rushed or sloppy since the pandemic has put a strain on supply, perhaps leading to a decrease in Quality Control in some cases? From what I gather, it seems bells in general are never 100% perfect, although there are some that are closer to that mark than others.
Genuinely interested in your feedback, I am still very satisfied with my purchase, intend on keeping the KBs, but now am looking forward to future purchases from a different reputable brand to compare and contrast.
One final thing, I notice your are in Austin, Texas. I am in San Antonio! Are there any KB shops open that you know of? It looks like Austin in general is a KB hub, since Onnit and Kettlebell Kings are based out of there too. I need an 8 kg KB but online the scarcity of quality KBs is very apparent, although I do keep scouring the interwebs with my fingers crossed for a good deal. Or by chance, are you willing to sell an 8 kg KB from your collection?
Thank you once again for your time and attention. Take care!
Nice to chat with a fellow Texan! Onnit, Fringe Sport, and Kettlebell Kings are all local to Austin, although I don’t think any of them are allowing local pickup right now due to the quarantine restrictions.
Regarding the differences, the manufacturing and finishing of kettlebells involves several manual steps so there usually is variation in finish between kettlebells from the same vendor. However, the pandemic has put a huge strain on supply chains, and every vendor is scrambling to restock product as fast as they can. As such, I do think QA is slipping a bit as a result.