Kettlebell Training – A Short Workout With Full Exercise Instructions And Videos

Thinking of using kettlebell training as part of your fitness routine? Or just starting out with exercise? Either way, you’ll find this very short workout useful.

It takes roughly just 12 to 15 minutes. And it only involves two simple moves.

Here’s the workout plan.

The Workout

Warm Up

Do Jumping Jack for 30 to 60 seconds.

Jump up, raising your arms and spreading your legs.

Main Workout

Exercise Repetitions/Time
Kettlebell Swings 100 repetitions
Figure Of Eight 30 to 60 seconds

Do the exercises one after another continuously for the designated number of times and period.

Repeat the whole cycle one more time immediately without taking a rest. That means you’ll do a total of 2 rounds of the above 2 exercises.

If you’re up for it, do 3 rounds. ;-)

OK. In the beginning, you might not be able to do 100 kettlebell swings continuously. In that case, rest as needed and complete a total of 100 repetitions in your own time.

If you can’t possibly finish 100 repetitions, don’t worry. Just do as many as you can manage and gradually build up from there.

Cool Down

Do these muscle stretches. (Instructions are further down the page.)

Exercise Instructions

Kettlebell Swings

This is the most common and basic kettlebell training exercise. It’s very effective for forcing your buttocks into shape.

This exercise actually works your whole body. But it especially works the buttocks and the back of the thighs (hamstrings). Not only that, it improves your balance, flexibility and agility.

Watch the video below to see how to do kettlebell swings.

Important Points To Remember

  • The force that swings the kettlebell up in front should come from your hip and buttocks, not your arms. Your arms should be used only to hold the bell.
  • Don’t let your knees protrude forward. Just push your hip back as if you’re trying to touch something with your butt.
  • Explode up so that you’d feel the hip snap that swings the bell up.
  • Your back should be straight throughout the exercise. Don’t let it hunch. To make sure your back remains in the correct position, fix your gaze on a spot directly in front of you throughout the exercise. Don’t look down at the kettlebell.
  • Exhale on the way up and inhale on the way down.
  • If you don’t get the correct techniques straight away, practise without the weight.
  • When you first swing the kettlebell, you might be able to bring it up to the waist level. Then work on bringing it higher and higher until you can swing the bell up to your shoulder level.

Ways To Make This Kettlebell Training Exercise More Challenging

  • Instead of doing partial squats before you swing the bell up, do full squats.
  • Increase the weight of the bell.
Back To The Main Workout

Figure Of Eight

This exercise works the front of the thighs (quadriceps), back of the thighs (hamstrings), buttocks and core muscles. It’s also very simple to do.

Watch this lady doing the exercise with good technique in the video below.


  1. Go into partial squat position holding the kettlebell between your legs.
  2. Keeping that partial squat hold, weave in the bell in and out of the legs in the figure of 8 pathway.

If you can’t hold the static partial squat for 30 to 60 seconds straight, don’t get discouraged. Just start by holding as long as you can even if it’s only 5 to 10 seconds. And gradually work towards being able to hold the static squat for up to 60 seconds.

Important Points To Remember

  • As in the swings, keep the back straight.
  • When you’re holding the static squat, watch out for your buttocks gradually rising as you get tired. Don’t let them rise. Try to keep them static in the same position all the time.

Ways To Make This Exercise Harder

  • Increase the time you do the exercise. For example, if you can do it for 30 seconds straight, try to do it for 35 seconds, then 40 seconds and so on.
  • Increase the weight.
  • Hold a deeper squat position instead of partial squat.
Back To The Main Workout

Cool Down Stretches Instructions For The Kettlebell Training Workout

Hip Flexor

  1. Assume a split leg position, like a fencer lunging.
  2. Drop your back knee halfway down – not all the way to the floor.
  3. From there, straighten your back leg without moving your hips.
  4. Squeeze your buttocks slightly.
  5. Hold for 20 to 30 seconds.
  6. Do it on both sides.

Back To The Cool Down Section

Back Of The Thigh

  1. Take a step forward from standing position.
  2. Bend from your hip and your back knee while keeping the front leg straight.
  3. Let your front toes come off the floor.
  4. Stop bending your back knee when you can feel a mild tension in the back of your thigh.
  5. Hold that for 20 to 30 seconds.
  6. Repeat with the other leg.

Front Thigh Stretches

  1. Bend your right knee.
  2. Grab your right foot with your right hand.
  3. Bring your right foot up toward your buttocks.
  4. Stop when you can feel a mild tension at the front of your thigh.
  5. Hold for 20 to 30 seconds.
  6. Switch legs and repeat.

Back To The Cool Down Section

Arms and Chest Stretch

  1. Lift your arms at your sides at about shoulder level, palms facing forward.
  2. Without dropping your arms, push them back slightly.
  3. Stop when you can feel a mild tension in your chest.
  4. Hold for 20 to 30 seconds.

There you go. Have fun shaping your body with this kettlebell training workout.

Good luck! :-)

Highly Recommended

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How To Do The Kettlebell Swing & Check You’re Doing It Correctly

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