Kettlebell Workouts Follow-Along

In this kettlebell course, I will provide you with all the information you need to complete many amazing and results-producing kettlebell workouts from home or in your gym and all you need is one or two kettlebells. Each workout comes with a full-length follow-along video so you can workout along with me. You will have access to step-by-step instructions, and if that is not enough then you can also contact me to ask questions.

You can go on to master each workout and make them part of your regular training or you can pick one that suits your needs and include that in your progressional training. The workouts are designed by myself or Anna Junghans and each one has different goals so that you'll have workouts to choose from that suit your needs. It might be one or two workouts for weight loss, cardio, or you might want to work on strength, endurance, flexibility, etc. Whatever it is, there is something for everyone. Most workouts will also have a full or part of a warm-up.

Downloadable PDFs

I'm including some handy downloadable PDFs for those workouts that require more explanation. You can download the PDF to your computer, phone, and/or print them to look at while you perform the workout.

Details and exercises

When it comes to advanced exercises like the Turkish Getup, I include step-by-step instructions and separate videos to cover this exercise. Other exercises you can expect in this course are the clean, press, squat, rows, jerk, swing, deadlift, ribbons, lunge, snatch, curtsy lunge, and much more.

However, all workouts won't be for everyone, that's the beauty of kettlebell training, there is so much that can be done, and I will present all that in a workout. I will try and make each workout achievable for everyone by including alternatives, but in the end, you'll pick out those that work for you and they'll become your favorite regular kettlebell workout. I have purposely chosen to make one of the most basic kettlebell workouts freely viewable (see lecture W3) so that you can judge whether this is for you or not. To put things in perspective, the 8-minute kettlebell workout on a scale of 1 to There are other beginner workouts that reach 30 to 40 on that scale. The ones that reach 100 on that scale are with double kettlebell and super intense for maximum results.

There are double kettlebell workouts in this course and I'll try and provide some info on how to do that workout with one bell but I will never be able to satisfy everyone, this is why you can use the Q&A to ask your question on how to adjust it for you.

A little bit about me. I'm a qualified kettlebell coach and owner of Cavemantraining with over a decade of kettlebell experience and teaching people, in-person, group format, or online. I understand how to break down complex things and present them in such a way that they are easy to understand and work on.

A little bit about Anna. Anna is a qualified kettlebell trainer at Cavemantraining with over a decade of kettlebell experience, running group classes, and teaching people in private all over the world.

The workouts challenge all levels, from beginner to advanced as I include alternatives for those workouts that include more advanced exercises, hence, even advanced exercises can be completed by beginners.

IMPORTANT

For those that only have uneven kettlebells and want to complete some of the double kettlebell workouts, you can complete a double kettlebell workout with uneven weights as long as that increment is not too big. You switch sides upon rounds.

What's inside

Learning objectives

Kettlebell workouts for cardio
Kettlebell workouts for strength

Kettlebell workouts for weight loss
Kettlebell workouts for endurance

Kettlebell workouts for cardio
Kettlebell workouts for strength
Kettlebell workouts for weight loss
Kettlebell workouts for endurance

Syllabus

Introduction

About the author

How to use this course

This quiz is to help you understand how we can make sure you get out of this course what you're looking for.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Develops strength, endurance, cardio, weight loss, and flexibility, which are at the core of many fitness goals

Taught by Taco Fleur and Anna Junghans, who have over a decade of kettlebell experience

Challenges all levels, from beginner to advanced, with alternatives for more advanced exercises

Provides step-by-step instructions and videos for advanced exercises

Includes both single and double kettlebell workouts

Covers a wide range of exercises, including the clean, press, squat, rows, jerk, swing, deadlift, ribbons, lunge, snatch, curtsy lunge, and Turkish Getup

Reviews summary

Effective kettlebell follow-along workouts for all

According to learners, this course offers a highly effective and comprehensive collection of kettlebell workouts suitable for all fitness levels, from beginners to advanced practitioners. Students particularly appreciate the clear and encouraging instruction provided by the experienced coaches. The follow-along video format is a standout feature, making it easy to participate directly. While the course provides sufficient challenge and variety for different fitness goals, some learners, especially those with more experience, mention that certain workouts might initially feel less intense for advanced users, though the course offers advice for increasing difficulty. The inclusion of warm-ups, cool-downs, and detailed exercise breakdowns, particularly for complex movements like the Turkish Getup, is frequently praised.

Includes essential preparatory and recovery routines.

"I was pleasantly surprised to find warm-ups included with most workouts; it's a small detail but very important."

"Having the warm-ups and cool-downs integrated into the videos is super helpful for injury prevention."

"The thoughtful inclusion of proper warm-ups before jumping into the main workout really sets this course apart."

Offers diverse workouts suitable for various fitness goals and levels.

"There's a great range of workouts for different goals like cardio, strength, and endurance, which I really appreciate."

"I'm a beginner with kettlebells, and found that the course provides excellent alternatives that made it accessible."

"Even as an experienced kettlebell user, I found ways to make the workouts challenging and add them to my routine."

"The course delivers on its promise of catering to different levels, offering both foundational and more complex routines."

Coaches provide detailed, easy-to-understand explanations.

"The instructor is very clear, precise, and encouraging throughout the lessons. Definitely recommending this course."

"I appreciate the detailed instructions for each exercise, especially for advanced movements like the Turkish Getup."

"The coaches explain everything clearly and give good form cues, which is essential for kettlebell training."

Workouts are easy to follow with instructors leading the way.

"I found the 'follow along' aspects extremely useful, as I usually struggle to keep up or remember the routine."

"The follow along aspect is great - I just turn it on and go for it. I don't have to plan or think."

"Loved being able to just hit play and workout along with the instructor. Makes it so easy to stay motivated."

Some experienced users desired higher intensity; beginners found it challenging.

"Initially, some workouts felt a bit low intensity for my advanced level, but the instructor provides ways to scale up."

"As a beginner, I found some of the workouts quite challenging, but manageable with the alternatives suggested."

"I wished there were more intensely advanced double kettlebell specific workouts right from the start for seasoned users."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Kettlebell Workouts Follow-Along with these activities:

Review Basic Kettlebell Exercises

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Refresh your knowledge of fundamental kettlebell exercises to strengthen your technique.

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Review the proper form and technique for basic kettlebell exercises, such as the swing, clean, and press.
Practice these exercises with a light kettlebell or no weight.
Focus on maintaining good posture and engaging the correct muscle groups.

Read 'Kettlebell Simple & Sinister' by Pavel Tsatsouline

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Enhance your knowledge of kettlebell training by reading a foundational text on the subject.

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Obtain a copy of the book.
Read through the book, taking notes and highlighting key concepts.
Apply the principles from the book to your own kettlebell training.

Contribute to Kettlebell Training Community

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Engage with the kettlebell community by contributing to open-source resources and discussions.

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Join online forums and communities dedicated to kettlebell training.
Share your knowledge and experiences with other members.
Contribute to open-source projects related to kettlebell training.

Four other activities

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Follow Kettlebell Workout Tutorials

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Strengthen your understanding of kettlebell exercises by following guided tutorials.

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Identify trusted sources for kettlebell tutorials.
Watch and practice the exercises demonstrated in the tutorials.
Pay attention to proper form and technique.

Perform Kettlebell Workouts

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Develop proficiency and increase strength through repetitive kettlebell workouts.

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Select a workout plan that aligns with your fitness goals.
Warm up before each workout.
Perform the exercises with proper form and technique.
Gradually increase the intensity and duration of your workouts.

Design a Kettlebell Workout Plan

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Deepen your understanding of workout planning by creating a personalized kettlebell workout plan.

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Research different kettlebell exercises and their benefits.
Identify your fitness goals and the specific areas you want to target.
Design a workout plan that incorporates a variety of exercises and intensity levels.
Include warm-up and cool-down exercises in your plan.
Review and adjust your plan regularly based on your progress and feedback.

Create Kettlebell Workout Video

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Solidify your understanding of kettlebell exercises by creating a workout video.

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Select a specific kettlebell workout and plan the structure of your video.
Warm up and demonstrate each exercise with proper form and technique.
Provide clear instructions and cues throughout the video.
Edit and produce a concise and engaging video that showcases your skills.
Share your video with others and seek feedback to improve your teaching abilities.

Career center

Learners who complete Kettlebell Workouts Follow-Along will develop knowledge and skills that may be useful to these careers: