Kettlebell Beginner Workouts


This introduction program is 3 days a week, with a full body focus. You only need a single free weight or kettlebell and no prior KB experience. You are meant to complete the workouts for 4 weeks.

Each workout is about 20-30 minutes depending on rest time. Day 1 and Day 2 are more lower body focused with some core, Day 3 is an upper body and core focus. Each workout has videos for the exercises, with reps and sets prescribed.

You are meant to follow these same workouts for 4 consecutive weeks and gradually increase the load for each exercise.

These workouts are FREE for Ripple members. It is only available on the Ripple App.

  • Ripple is free to download
  • This program is included with an in-app purchase when you become a Ripple Member

You can download this program and follow it with videos on my app: 



This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.
If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program.
Different people require different movements. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.