Kurt's 30-Day Kettlebell Program: Level 1

Kurt’s 30-Day Kettlebell Program: Level 1



Note: Click on the associated day, watch the video and do the workout. It’s as easy as that! If you need help, please contact us directly and Kurt will reply to you.

There are 12 workouts in total. Once you have finished you can progress to the next level.

Day 1 Instructions

Details for Day 1:

  • Military Press: 4 x 8 reps
  • Incline Chest Press: 4 x 8 reps
  • Kneeling Row: 4  x 8 reps
  • Bicep Curls: 4 x 8 reps
  • Tricep Extensions: 4 x 8 reps
  • Finish with 50 pushups (if you cannot do them at once, do them bit by bit)

Day 2 Instructions

Details for Day 2:

  • Goblet Squat: 4 x 8 reps
  • Forward Lunge: 4 x 8 reps
  • Deadlift: 4 x 8 reps
  • Knee Ups: 5 x 20 reps
  • Oblique Twists: 5 x 20 reps
  • Oblique Sidebends: 4 x 50 reps (2 sets each side)
  • Feel free to finish with some more ab exercises of your choice and in your time if you like.

Day 3 Instructions

Details for Day 3:

  • Pushups: 3 x 8 reps
  • Shoulder Push Press: 3 x 8 reps
  • Bicep Curl to Military Press: 4 x 8 reps
  • Forward Press to Incline Press: 4 x 8 reps
  • Two Handed Bent Over Row: 4 x 8 reps
  • Tricep Extensions: 4 x 8 reps
  • 100+ reps of your favourite abdominal exercise (eg, flutters, scissors, etc)
Aim to lift as heavy as you can in this session and do it safely. Make a minimum of 2 sets in each exercise heavier if you’re able. 

Day 4 Instructions

Details for Day 4:

  • Sumo Squat: 4 x 8 reps
  • Goblet Squat: 5 x 5 reps as heavy as you can
  • One-Legged Deadlift: 4 x 8 reps
  • Deadlift: 5 x 5 reps as heavy as you can
  • Squat Jumps: 3 x 8 reps
  • Sumo Calf Raises: 4 x 25 reps

Day 5 Instructions

Details for Day 5:

  • Squat to Spread to Pushup: 5 x 6 reps
  • Turkish Getup: 3 x 5 reps on each side
  • Pass to Curl & Press: 4 x 8 reps
  • Pushup with Shoulder Tap: 4 x 8 reps (use a weight vest if you have one)
  • High Pull to Row: 4 x 8 reps
  • Halo: 4 x 8 reps
Finish with a 3 x 20 reps of pushups and leg extensions to work your chest and abs. Do it fast!

Day 6 Instructions

Details for Day 6:

  • Goblet Squat: 4 x 8 reps
  • Lunge With Rotation: 4 x 8 reps
  • Side Lunge: 4 x 8 reps
  • Single Arm Deadlift: 4 x 8 reps
  • Calf Raise On Step: 5 x 10 reps
  • Knee Ups: 5 x 20 reps

Finish by holding a low squat for 3 x 30 second. 

Day 7 Instructions

Details for Day 7:

  • Pushups: 3 x 10 reps
  • Forward Press: 3 x 10 reps + 1 x 5 (heavy)
  • Side Lift: 3 x 8 reps
  • Military Press: 3 x 5 reps (heavy)
  • Bicep Curl to Forward Press to Military Press: 3 x 8 reps
  • Two-Handed Bent Over Row: 4 x 8 reps
  • Oblique Sidebends: 4 x 50 reps (2 sets each side)
  • Finsh with an abdominal exercise of your choice and keep going till you have made your abs sorer than sore.

Day 8 Instructions

Details for Day 8:

  • Swings: 5 x 20 reps (American Style)
  • Bodyweight Squat to Forward Lunge: 4 x 8 reps
  • Good Mornings: 4 x 8 reps
  • Squat Jumps: 4 x 8 reps
  • Backward Lunge to Knee Up: 4 x 8 reps
  • Alternate Side Lunge: 4 x 8 reps

If needed, lower sets to 3 for each exercise.

Finish with Calf Raises, max till failure.

Good luck 🙂

Day 9 Instructions

Details for Day 9:

  • Pushups: 3 x 20 reps
  • Passes to Military Press: 4 x 8 reps
  • Curl Sequence #1: 4 x 8 reps
  • Single Arm Bent Over Row: 4 x 8 reps
  • Tricep Dips: 3 x 10 reps
  • Pot Stir: 4 x 8 reps
  • Digger: 4 x 8 reps
  • Torso Twists: 4 x 25 reps
Finish with a 1 to 2 minute Plank, plus 30 x Swings.

Day 10 Instructions

Details for Day 10:

  • Goblet Squat & Knee Up: 4 x 8 reps
  • Sumo Squat: 4 x 8 reps
  • Side Lunge: 4 x 8 reps
  • Single Leg Deadlifts (with assistance): 3 x 8 reps
  • Forward to backward lunges (no weight): 3 x 8 reps
  • Squat Thruster: 4 x 8 reps
  • Mountain Climbers: 3 x 30 reps

 

Day 11 Instructions

Details for Day 11:

  • Forward Press: 4 x 10 reps
  • Pot Stir & Digger: 4 x 8 reps
  • Curl Sequence #2: 4 x 8 reps
  • Tricep Dip & Tik Tok: 4 x 10 reps
  • Incline Press: 4 x 8 reps
  • High Pull: 4 x 8 reps
  • Russian Twists: 4 x 25 reps
Finish with 3 x 10 sets of the following pushups: Wide arms, normal & plyometric with clap/shoulder touch in between.

Day 12 Instructions

Details for Day 12:

  • Swings: 5 x 25 reps
  • Pushup: 3 x 10 reps
  • Forward then Incline Press & Pot Stir: 3 x 10 reps
  • Goblet Squat & Lunge: 3 x 10 reps
  • Swings: 3 x 25 reps
  • Goblet Squat & Forward Press: 3 x 10 reps
  • Military Press: 4 x 8 reps
  • Single Arm Bent Over Row: 4 x 8 reps
  • Swings: 1 x 25 reps

Finish with an ab workout of your choice and go until failure.

Final Words From Kurt