Plans
Beginner · 3 days/week · 4 weeks

Beginner Foundation

Tap any day below to open the workout. Rest = day off. Active Rest = light movement, walking, or mobility.

Goal
  • →Build the fundamental movement patterns - swing, squat, hinge, press, carry, and burpee - and develop the base conditioning needed to progress to intermediate level training.
Who it is for+
  • →Complete beginners to KB training.
  • →Anyone returning after a long break from training.
  • →Anyone who cannot yet complete 10 burpees without stopping.
  • →Anyone who has never held a kettlebell before.
Equipment & weight progression+

→ 1 kettlebell - Men 12kg to 16kg / Women 8kg to 10kg

→ Start at the recommended weight for each workout. When you can complete all reps with good form and still have energy left - go up.

How this plan works+

This plan is built around one principle - learn the movements before adding intensity. Every movement in KB training is a skill. The swing, the deadlift, the goblet squat, the floor press, the row - all require proper mechanics before load and pace are added. Week 1 introduces the foundational hinge and squat patterns. Week 2 adds the swing and pulling work. Week 3 introduces pressing and shoulder mobility. Week 4 brings everything together in the beginner benchmark. Three days per week gives the body adequate recovery time between sessions while building consistent training habits. Recovery sessions are listed as optional on rest days - they are strongly recommended and will significantly improve how the body feels and how quickly it adapts. Do not rush this plan. The beginner who builds solid mechanics in 4 weeks will outperform the beginner who skips ahead in 4 months.

Week 1 - Learn the Hinge and Squat

3 sessions
Focus for the week+

The hip hinge is the foundation of everything in KB training. Every swing, clean, snatch, and deadlift starts with a good hip hinge. This week is about learning that pattern and pairing it with the burpee.

  • Mon
    CO-B2
    Deadlift And Drop
    1 kettlebell - Men 16kg / Women 10kg
    20 minutes
    Day focus+
    • •Workout:CO-B2 - Deadlift And Drop
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:KB Deadlift
    • •4 reps:Burpee
    • →Pair with SF-S1 starter (10 min).
    • →The hip hinge is everything.
    • →Every rep of the deadlift should feel deliberate and controlled.
    • →Push the hips back, keep the back flat, drive through the floor.
    • →The burpees are secondary today - focus on the deadlift mechanics above all else.
    • →Log: how the hip hinge felt, whether the back stayed flat, whether the burpees felt manageable.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility (15 min).
    • →If the hips or lower back feel tight from Day 1 - do the morning activation.
    • →Significantly reduces soreness and improves tomorrow's session.
    • →Not optional for athletes who feel stiff.
  • Wed
    CO-B3
    Goblet And Burst
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B3 - Goblet And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:KB Goblet Squat
    • •4 reps:Burpee
    • →Pair with SF-S1 starter (10 min).
    • →Learn the squat pattern today.
    • →Elbows inside the knees at the bottom, full depth, chest tall.
    • →The goblet squat teaches the body where it needs to be in the squat.
    • →Do not sacrifice depth for speed - every rep should reach parallel or below.
    • →Log: whether full depth was achieved, whether the chest stayed tall.
  • Thu
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release (20 min).
    • →The hip flexors and glutes take the most load in squat and deadlift work.
    • →If anything feels tight - do REC-01.
    • →Significantly improves recovery between sessions.
  • Fri
    CO-B6
    Hinge Burpee Flow
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B6 - Hinge Burpee Flow
    • •Format:EMOM
    • •Time:20 minutes
    • •8 reps:KB Romanian Deadlift
    • •4 reps:Burpee
    • →The Romanian deadlift reinforces the hip hinge from Day 1 but with a focus on the hamstring stretch at the bottom.
    • →Feel the hamstrings load on the way down and drive the hips forward to stand.
    • →By the end of this week the hip hinge should feel natural.
    • →Log: whether the hamstring stretch was felt on every rep.
    • →Burpee standard - chest to floor and jump at top on every rep.
  • Sat
    Active Rest
    Day focus+
    • →REC-07 Morning Activation and Mobility.
    • →Optional but recommended.
    • →Keep the body moving on rest days.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 2 - Introduce the Swing and Pull

3 sessions
Focus for the week+

The KB swing is the most important movement in the app. It takes the hip hinge pattern from Week 1 and adds explosive power. This week also introduces the pulling pattern - the bent over row - which balances the pressing and swinging work and builds the upper back strength that every KB movement needs.

  • Mon
    CO-B1
    Swing And Drop
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B1 - Swing And Drop
    • •Format:EMOM - Every Minute on the Minute
    • •Time:20 minutes
    • •8 reps:KB Two Handed Swing
    • •4 reps:Burpee
    • →Pair with SF-S1 starter (10 min).
    • →The swing is a hip hinge with power - not a squat with a lift.
    • →Drive the hips forward explosively on every rep.
    • →The bell should float to chest height because of the hip drive - not because of the arms.
    • →This is the most important session of the entire plan - get the swing right here.
    • →Log: whether the hips were driving the swing or the arms, whether the bell reached chest height consistently.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
    • →Optional but recommended.
  • Wed
    CO-B7
    Row And Burst
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B7 - Row And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •4+4 reps:KB Bent Over Row
    • •4 reps:Burpee
    • →Pair with SF-S5 Full Body Ignition (12 min).
    • →Introduce the pulling pattern today.
    • →The row builds the upper back muscles that protect the shoulders and improve every other KB movement.
    • →Keep the back flat throughout, pull the elbow past the hip, no rotation.
    • →This is a controlled strength movement - not a conditioning sprint.
    • →Log: whether the back stayed flat, whether torso rotation was avoided.
  • Thu
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Fri
    CO-B5
    Swing And Squat Burst
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B5 - Swing And Squat Burst
    • •Format:4 rounds - not for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •10 reps:KB Goblet Squat
    • •10 reps:Burpee
    • →Combine the swing and squat from Weeks 1 and 2 in one session.
    • →The 2 minutes rest is there - use it fully.
    • →This is not a race - it is a skills and conditioning session.
    • →Form over pace on every movement in every round.
    • →Log: whether swing mechanics held up across all 4 rounds, whether squat depth was maintained when tired.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 3 - Introduce Pressing and Shoulder Mobility

3 sessions
Focus for the week+

This week adds pressing and shoulder mobility work to the existing hinge, squat, and pull patterns. The floor press requires no clean - making it the safest pressing introduction available. The halo develops shoulder mobility that supports all future overhead work. By the end of this week all the foundational movement patterns have been introduced.

  • Mon
    CO-B4
    Floor Press And Burst
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B4 - Floor Press And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:KB Floor Press
    • •4 reps:Burpee
    • →Pair with SF-S1 starter (10 min).
    • →Introduce upper body pressing today.
    • →The floor press requires no clean - lie on the back and press.
    • →Upper arm touches the floor on every rep, full lockout at the top.
    • →This is the foundation of all future pressing work.
    • →Keep the wrist straight throughout.
    • →Log: whether the upper arm touched the floor on every rep, whether the wrist stayed straight.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-B9
    Halo And Burst
    1 kettlebell - Men 8kg / Women 6kg
    20 minutes
    Day focus+
    • •Workout:CO-B9 - Halo And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •6 reps:KB Halo
    • •4 reps:Burpee
    • →Pair with SF-S5 Full Body Ignition (12 min).
    • →Shoulder mobility day.
    • →The halo takes the shoulder through its full range of motion in a controlled way.
    • →Move slowly, keep the bell close to the head, do not lean the torso.
    • →This session is about quality of movement not conditioning.
    • →The burpees are brisk but the halos are deliberate.
    • →Log: whether the torso stayed still, whether the bell stayed close to the head.
  • Thu
    Active Rest
    Day focus+
    • →REC-02 Post Burpee Upper Body Release (20 min).
    • →The wrists and shoulders have now been introduced to pressing and overhead work.
    • →REC-02 specifically addresses these areas - highly recommended this week.
  • Fri
    CO-B8
    Total Body Entry
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B8 - Total Body Entry
    • •Format:5 rounds - not for time
    • •Time:25 minutes
    • •8 reps:KB Two Handed Swing
    • •6 reps:KB Goblet Squat
    • •4+4 reps:KB Bent Over Row
    • •6 reps:Burpee
    • →First full body session of the plan.
    • →Every movement pattern introduced over the past 3 weeks combined in one session.
    • →Take the full 90 seconds rest between rounds.
    • →Move deliberately on every rep.
    • →This session is a preview of what intermediate training will look like.
    • →Log: how the body felt combining all movements, which movement felt weakest - that is the one to focus on in Week 4.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Week 4 - Benchmark Week

3 sessions
Focus for the week+

This is the benchmark week. The goal is to demonstrate everything learned in the previous 3 weeks and establish a baseline score to measure future progress against. There is one new workout - CO-B11 Carry and Burst - which introduces the farmer carry. The week ends with the Beginner Finale - CO-B10 - which is the official beginner benchmark.

  • Mon
    CO-B1
    Swing And Drop
    1 kettlebell - Men 12kg / Women 8kg
    20 minutes
    Day focus+
    • •Workout:CO-B1 - Swing And Drop
    • •Format:EMOM - Every Minute on the Minute
    • •Time:20 minutes
    • •8 reps:KB Two Handed Swing
    • •4 reps:Burpee
    • →Pair with SF-S1 starter (10 min).
    • →Return to the swing from Week 2 Day 1.
    • →Push for more rest time per minute than Week 2.
    • →The swing should feel significantly more natural now.
    • →Compare how it feels to the first time you did this session.
    • →Log: rest time per minute, compare to Week 2 Day 1.
  • Tue
    Active Rest
    Day focus+
    • →REC-07 Morning Activation.
  • Wed
    CO-B11
    Carry And Burst
    1 kettlebell - Men 16kg / Women 10kg
    20 minutes
    Day focus+
    • •Workout:CO-B11 - Carry And Burst
    • •Format:EMOM
    • •Time:20 minutes
    • •20 metres:KB Farmer Carry
    • •4 reps:Burpee
    • →New movement today - the farmer carry.
    • →Stand tall, shoulder packed down and back, walk with purpose.
    • →Alternate carrying hand each minute.
    • →The carry builds grip strength and core stability simultaneously.
    • →This is the final new movement of the beginner plan.
    • →Log: whether posture stayed tall, whether the lean was avoided.
  • Thu
    Rest
    Day focus+
    • →Mandatory rest day before the benchmark.
    • →Do not train today.
    • →Let the body prepare for the benchmark tomorrow.
    • →Light walking is fine.
    • →REC-07 in the morning is acceptable.
  • Fri
    CO-B10
    Beginner Finale
    1 kettlebell - Men 12kg / Women 8kg
    25 minutes
    Day focus+
    • •Workout:CO-B10 - Beginner Finale
    • •Format:5 rounds for time
    • •Time:25 minutes
    • •10 reps:KB Two Handed Swing
    • •8 reps:KB Goblet Squat
    • •6 reps:Burpee
    • →BENCHMARK.
    • →Give everything.
    • →Full standard on every movement - full swing, full depth goblet squat, chest to floor burpee.
    • →Log your total time including rest periods.
    • →This number is your baseline.
    • →Write it down.
    • →You will retest this in 4 weeks after Plan 02 and see the improvement.
    • →Log: total time for all 5 rounds, how each movement felt, which round was hardest.
  • Sat
    Active Rest
    Day focus+
    • →REC-01 Post KB Hip and Lower Back Release.
    • →Mandatory after the benchmark.
    • →Not optional today.
    • →Do all 20 minutes.
  • Sun
    Rest
    Day focus+
    • →Full rest.
Sign in to add weekly notes.

Benchmark Performance Levels

CO-B10 Beginner Finale+
  • →Completing all 5 rounds with good form: Good starting point - this is the goal for Week 1 of this plan
  • →Under 20 minutes total: Solid
  • →Under 16 minutes total: Strong
  • →Under 12 minutes total: Advanced for beginner level