5 Day Beginner’s Kettlebell Challenge

Master the Kettlebell!

Kettlebells have a long history that dates back to 18th-century Russia. Originally used by farmers who became noticeably stronger and more defined, they slowly developed into a standard piece of workout equipment. Kettlebells build strength in your core, shoulders, and legs while also allowing you a stronger grip for heavier weights.

Kettlebells are geared toward full-body exercise. Kettlebell workouts tend to utilize compound movements, which incorporate multiple muscle groups at once. This gives you twice the workout in half the time!

We’ve created a 5-day challenge to introduce you to the impact of kettlebells. This challenge will show you some dynamic moves you may have never thought to perform with weights. New workouts always bring new results. Push through this challenge, and you’ll love kettlebells, along with your new body.

Equipment Needed: Interval Timer (Gymboss is a free app download), one kettlebell (start with a light weight)

What To Do: Read the workouts below and watch the videos to get familiarized with the movements. This 5-day routine starts off with a basic introduction to movements and transitions into workouts to get your body more comfortable while you adjust to the kettlebell.


1. Kettlebell Swings
2. Goblet Squat
3. Military Press
4. Russian Twist
5. Clean & Press
6. Sumo Deadlift
7. Snatch
8. Halo
9. Slingshot
10 Squat Curl
11. Bent Over Row

Day 1 — Move Intro

You’ll perform every exercise above for 10 reps. Alternating sides for single-arm workouts. Rest 15 seconds between each exercise and 1 minute after the first circuit. Repeat twice.

Day 2

Perform each each exercise for 1 minute. 45 second rest in between. Repeat 2 times.

1. Kettlebell Swings
2. Military Press (each side)
3. Clean & Press (each side)
4. Halo
5. Snatch (each side)
6. Russian Twist

Day 3

Perform each exercise for 12 reps. 1 minute rest in between. Repeat 3 times.

1. Bent Over Row (each side)
2. Clean & Press (each side)
3. Kettlebell Swings
4. Halo

Day 4 — Kettlebell Tabata Workout

20 seconds of work. 10 second rest. Repeat 2 times.

1. Russian Twist
2. Goblet Squat & Curl
3. Kettlebell Swings
4. Halo

Day 5

Perform each exercise for 1 minute. After 1 full circuit, rest for 1 minute. Complete 2 circuits.

1. Russian Twists
2. Sumo Deadlift
3. Bent Over Row (each side)
4. Russian Twists
5. Slingshot
6. Kettlebell Swings (each side)
7. Russian Twists
8. Snatch (each side)

Kettlebell Swings

Goblet Squat

Military Press

Russian Twist

Clean & Press

Sumo Deadlift




Squat Curl

Bent Over Row

Now that you’ve mastered the kettlebell, why not try our next level of kettlebell workouts to keep your body strong and lean?
Killer Kettlebell Workout Challenge
Kettlebell Fat Burning Workout
4 Minute Kettle Bell Fat Blaster – Burn Fat Up To 24 Hours

And, of course, be sure to like our Facebook page and follow us on Pinterest for more workouts, clean eating tips, and healthy lifestyle resources.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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  1. I just completed this 5 day challenge….although I do other cardio on top this, this kettlebell workout challenge is great! I was sore after day 3! Thanks, just what I needed for a switch up!

    1. Valeria, hmmmm…that depends on a lot of variables of which we don’t have access to. It’s very important to eat enough healthy foods without extra fat and processed foods. That will help! 🙂

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