Your 4-Week Kettlebell Starter Plan

Your Kettlebell Starter Plan is ready

Twelve sessions across four weeks, one bell, six movements. The plan does not get more complicated as you go — it gets heavier and denser. Everything you need is in the PDF: full technique cues, the week-by-week progression, a printable session log and the week-4 benchmark.

Download the Plan (PDF)

Before session one

  • Pick your bell. If you can press it overhead 5 times with clean form but not 15, it is about right.
  • Read the six movements section in full. Weeks 1–2 are technique weeks — the loads are deliberately light and that is the point.
  • Train three days a week with a rest day between at least two of them. Never two consecutive days in the first fortnight.
  • The hinge is not a squat. If your knees travel forward and your shoulders feel worked the next day, re-read the wall drill on page 3.

Train safe

This is general fitness education, not medical advice. Talk to your doctor before starting if you are managing a health condition, are pregnant, or have a history of back, shoulder or knee injury. Ache in the glutes and hamstrings is normal; a sharp low-back twinge is a stop sign.

Want eyes on your form?

FlexPower Live Training gives you three coached sessions a week over video, form review on the movements in this plan, and a programme that keeps progressing past week 4.