Kettlebell training program 

Follow the progressions in this free kettlebell training program, and build muscle, strength and fitness with only hour training time per week!

Kettlebell training program

That might sound unrealistic, but if you follow the progressions as laid out, your body will have no choice but to adapt!

and that means muscle and calorie burning to aid fat loss and keep you lean!

Here’s how it works!

You will do a 20 minute OTM set, 3 times per week. (OTM stands for On the minute, which means you perform a specified amount of reps, and then rest for the remaining time left of the minute, before you start again)

If you don’t already have an interval timer, I’d recommend you buy a gym boss, they make the best timers!


but you can also find some pretty decent interval timer apps for free in the app store.

All the training sessions follow the same principle of cycling through 4 exercises OTM for 5 rounds. This makes your workout 20 minutes long.

I have suggested you train over Mon,Wed, Fri because its a great template and allows for adequate recovery between sessions, but you can experiment and see what works best for you and your schedule. You may even consider training every day or every other. Listen to your body and know when to back off and take rest.

You will only need one or two kettle bells for this free kettlebell training program

Here’s Mondays Kettlebell workout.

Minute 1 – Push up x 10

Minute 2 – One hand swing (R) x 15

Minute 3 – Mountain climbers x 20

Minute 4 – One hand swing x (L)15

Go through these 4 exercises 5 times, which makes 20 minutes.



1st – Increase push ups by 2 per session. Aim for 20 if you are female, and 30 if you are male.

2nd – Increase difficulty of push up by elevating feet on a chair or box. Or from knees to hands, depending on your level of strength. Reduce reps to 10 when you do this and build your reps back up by adding 2 reps every session.

3rd – Increase the reps on the swings by 2 each each session until at 20.

Wednesdays Kettlebell workout 

Again its OTM for 20 minutes. Now work through these exercises.

Minute 1 – Goblet squat x 10

Minute 2 – One arm snatch (L) x 10

Minute 3 – Alternating body weight lunge x 10 per leg

Minute 4 – One arm snatch (R) x 10

Go through these 4 exercises 5 times, which makes 20 minutes.



1st – Increase squats by 2 every session until at 20

2nd – Increase weight of squats but start back at 10 reps.

3rd – Increase snatch reps by one every session until at 15.

4th – Increase difficulty of the lunge by making them jumping lunges

Fridays Kettlebell workout 

Minute 1 – Single arm row (L) x 10

Minute 2 – Two hand swing x 15

Minute 3 – Single arm row (R) x 10

Minute 4 – Two hand swing x 15

Go through these 4 exercises 5 times, which makes 20 minutes.



1st – Increase rows to 15

2nd – Increase the weight of rows, but start back down at 10

3rd – Increase swings up to 20.

Warm up 

  1. Halo x 5 each way
  2. Goblet squat x 5
  3. Hip Bridge x 5

x 3

Cool down 

Stretch all major muscle groups.

Do’s and don’ts! 

  • Run the program for 2 weeks before you start on the 1st progression. You need to give your body a chance to lay down some foundational strength and get used to the format.
  • Choose your weights and stick with them until you are asked to progress.
  • This should go without saying, but use full range of motion and control on all movements.
  • When you have nailed the first progression, move to the next. They are written in the order that will serve you best.
  • If you don’t know how to snatch, do either two or one handed swings and follow the same suggested rep numbers for those.


If you are unsure of technique for any of these exercises and you’re local to Bristol, book in for our beginner kettlebell class. Dates are on the membership page of the website.  (click here to go there now)

If you have any questions about this free kettlebell training program, please ask on our Facebook page !

Good luck with your training!

Pete Luffman

Owner/Head coach Bristol Kettlebell club