Kettlebell Workout PDF, 30-Day Beginner Kettlebell Plan for Women & Men 40+, Fillable One-Bell Home Program with Swings and Demo Videos

Kettlebell Kickstart is a 30-day beginner plan for adults who own one kettlebell and want to use it well. It teaches the patterns in the right order: hinge, squat, row and press first, then the hike pass, then two-hand swings once your hinge passes the screen. Then it puts everything together in a short circuit.

How it works

• Days 1–7, Learn the patterns: kettlebell deadlifts, goblet squats, rows, presses and dead bugs. No swings yet.

• Days 8–14, Hinge to swing: third sets, the hike pass, split squats and suitcase carries

• Days 15–21, Swing and strength: two-hand swings in short sets of 10, single-leg deadlifts and side planks

• Days 22–30, Kickstart circuit: 8 minutes of swings on the minute, a 3-round strength circuit, and your Day 30 retest

• 3 sessions a week, 20–25 minutes each

• 4 screens (hip hinge with a stick, goblet squat hold, plank, push-ups) on Day 1, Day 15 and Day 30

What's inside (21 pages)

• Day 1 screens with a fillable Screen and Retest Log

• A full session for each block with sets, reps and rest

• 16-exercise kettlebell library with an easier and a harder option for every exercise

• A tap-to-watch demo video link next to every exercise

• Bell-size guide, swing rules and adjust-on-any-day rules

• Fillable logs, a results page and a keep-it plan

• Fillable PDF plus a printer-friendly version

Equipment: one kettlebell (8–12 kg or 12–16 kg suits most beginners), a broomstick, a sturdy bench or chair, a mat and clear floor space.

Who it's for: kettlebell beginners, adults 40+ starting strength training, home lifters with one bell, hikers and hunters, and busy parents with 25 minutes.

Next step: after Day 30, move into the 8-week Kettlebell Strong program, or pair it with the Daily Mobility 30-Day plan.

How you get it: instant PDF download. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too).

Instant digital download from MovementRxStudio. No physical item will be shipped. Personal use only; please do not share or resell.

This is educational exercise guidance, not medical advice, and not a substitute for care from a physician or physical therapist. Results vary. Check with your doctor before starting a new exercise program, and stop any exercise that does not feel right.

Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.