An opinionated kettlebell workout guide, for a full body workout.
You can see a demo here.
Open index.html in a web browser to start the kettlebell workout guide.
Select your routine level and follow the step-by-step instructions with built-in rest timers.
You can use 'left' and 'right' arrow keys to move backwards and forwards between steps.
To test PWA capabilities, you need to serve files over HTTP using a simple server, e.g.
python3 -m http.server 8000This routine was created based on the three kettlebell exercises I enjoy doing the most:
- Swings
- Clean and Press
- Squats
There are three routines that progress from 'beginner' to 'advanced'. I used Grok to put together the routines (so let that be a warning to you), and then turned the suggestions into this app to help me remember which exercises to do.
Spend 6–8 weeks on the beginner routine, then 6–12 weeks on this intermediate routine, depending on how comfortably you adapt to single-arm pressing and unilateral swing practice.
- Two-Handed Kettlebell Swing: 3 sets of 10–15 reps, rest for 60 seconds between sets.
- Two-Handed Kettlebell Press: 3 sets of 8–12 reps, rest for 60 seconds between sets.
- Goblet Squats: 3 sets of 8–12 reps, rest for 60 seconds between sets.
- Two-Handed Kettlebell Swing: 3 sets of 12–15 reps, rest for 60 seconds between sets.
- Single-Arm Kettlebell Press: 3 sets of 8–12 reps per side, rest for 60 seconds between sets.
- Goblet Squats: 3 sets of 8–12 reps (slightly heavier weight or deeper squat), rest for 60 seconds between sets.
Intermediate Notes:
- Single-Arm Kettlebell Press: Start with a lighter weight than your two-handed press (e.g., 8–12kg if you’re using 16kg two-handed). Focus on keeping your core braced and hips stable to avoid leaning. Alternate sides each set or do all reps on one side before switching.
- Swings: Stick with two-handed swings, but you can introduce single-hand swings for one set (e.g., 6 reps per side) to prepare for the advanced routine. Use the same weight (e.g., 16–20kg).
- Goblet Squats: Increase weight slightly (e.g., 16–20kg) or focus on deeper squats with control to progress.
Why Single-Arm Kettlebell Press for Intermediate?
- The Single-Arm Kettlebell Press increases unilateral strength and stability demands compared to the two-handed press, making it a perfect intermediate step. It aligns with your goal of eventually doing single-arm presses.
- It engages the core more to prevent rotation or leaning, preparing you for the advanced clean and press.
- You can start with a lighter weight and progress, making it accessible yet challenging.
- Single-Arm Kettlebell Swing: 3 sets of 12–15 reps per side, rest for 60 seconds between sets.
- Single-Arm Clean and Press: 3 sets of 8–10 reps per side, rest for 60 seconds between sets.
- Goblet Squats: 3 sets of 10–12 reps (heavier weight, e.g., 20–24kg), rest for 60 seconds between sets.
Advanced Notes:
- Single-Arm Kettlebell Swing: Fully transition to single-handed swings (e.g., 20–24kg) for greater core and grip demands.
- Single-Arm Kettlebell Clean and Press: Builds on the Single-Arm Kettlebell Press by adding the clean, which requires explosive pulling and coordination. Practise cleans separately (e.g., 3 sets of 5–8 reps per side with 8–12kg) during the intermediate phase to prepare.
- Goblet Squats: Use a heavier weight and maintain strict form to maximize strength.
- Weight Selection: For Single-Arm Kettlebell Press, use a weight you can control for 8 clean reps per side (e.g., 8–12kg). If your two-handed press is 16kg, try 8–10kg per hand to start.
- Form Focus: Keep your feet shoulder-width apart, brace your core, and avoid leaning backward or to the side during single-arm presses.
- Practise for Advanced: During the intermediate phase, add 1–2 sets of single-arm kettlebell cleans (light weight, 5–8 reps per side) weekly to prepare for the clean and press.
- Frequency: Do this routine 2–3 times per week, ensuring adequate rest (especially if combining with running).