Kettlebell
One bell, three sessions a week. Swings, presses, carries — the lot.
- 23Distinct sessions
- 4Week block
- 3Days a week
- 2Levels
Kettlebell movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 121 movements in these sessions
- Adductor Dynamic Stretch
- All Fours Quad Stretch
- Alternating Kettlebell Bent Over Rows
- Alternating Kettlebell Shoulder Press
- Alternating Lunge with Rotation
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Swing Side to Side
- Arms Behind Back Shoulder Flexor Stretch
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Bridge (Beginner)
- Bridge (Intermediate)
- Butt Kicks
- Butterfly Yoga Pose
- Chair Leg Extended Stretch
- Cobra Side Ab Stretch
- Crescent Moon Pose Quad Stretch
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Double Kettlebell Sled Push
- Double Kettlebell Windmill
- Dynamic Leg Swing
- Elbow Back Stretch
- Elbow Extension and Supination Pronation Forearm Stretch
- Elbow Flexor Stretch
- Exercise Ball Seated Hamstring Stretch
- Exercise Ball Seated Quad Stretch
- Forearms Pull with Opposite Hand Stretch
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Front Squats Kettlebell Over Shoulders
- Glute Stretch - One Knee To Chest
- Good Mornings Kettlebell
- Hamstring Lying Curl Up Stretch
- High Knees
- Hip and Quad Stretch
- Jumping Jack
- Kettlebell Bent Over Rows
- Kettlebell Briefcase Deadlifts
- Kettlebell Bulgarian Split Squat Right
- Kettlebell Decline Skull Crusher
- Kettlebell Front Raise
- Kettlebell Goblet Squat
- Kettlebell Gorilla Row
- Kettlebell Half Kneeling Shoulder Press
- Kettlebell Incline Shrug
- Kettlebell Lateral Lunge
- Kettlebell Long Lever Lateral Raise
- Kettlebell Pullover
- Kettlebell Shoulder Extension
- Kettlebell Shrug
- Kettlebell Silverback Shrug
- Kettlebell Single Arm Lateral Raise
- Kettlebell Single Leg Romanian Deadlifts
- Kettlebell Skull Crusher
- Kettlebell Split Squat
- Kettlebell Squats
- Kettlebell Staggered Deadlift
- Kettlebell Standing Tricep Extension
- Kettlebell Step Up
- Kettlebell Suitcase Squat
- Kettlebell Sumo Deadlift
- Kettlebell Sumo Squat
- Kettlebell Sumo Squat Off Stepbox
- Kettlebell Sumo Squats
- Kettlebell Swing
- Kettlebell Swings
- Kettlebell Thruster
- Kettlebell Turkish Get Up
- Kettlebell Turkish Get-Up (Squat style)
- Kettlebell Wrist Extension
- Kneeling Hip Flexor Stretch
- Lat Stretch
- Lats Stretch on Wall
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- Mountain Climbers
- On Your Side Quad Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- PNF Glute Stretch
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Reverse Lunges with Kettlebell
- Reverse Shoulder Stretch
- Runner's Stretch
- Runners Lunge
- Seated Floor Hamstring Stretch
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Toe Touch Hamstrings Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Stretch
- Single Arm Kettlebell Rows
- Single Arm Kettlebell Windmill
- Single Kettlebell Deadlifts
- Single Leg Kettlebell Deadlifts
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Standing Adductor Stretch
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Triceps Light Stretch
- Upward Stretch
Kettlebell workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Kettlebell23 sessions · 150 main slots View group
- Shoulders: 42 main slots
- Hamstrings: 23 main slots
- Triceps: 18 main slots
- Quadriceps: 16 main slots
- Glutes: 12 main slots
- Middle Back: 11 main slots
- Adductors: 7 main slots
- Lats: 6 main slots
- Traps: 6 main slots
- Forearms: 5 main slots
- Abdominals: 2 main slots
- Full Body: 2 main slots
- Double Kettlebell Sled Push
- Kettlebell Swing
- Kettlebell Thruster
- Kettlebell Turkish Get Up
- Double Kettlebell Windmill
23 workouts
- Kettlebell — Week 1 Day 1 (Beginner)
- Kettlebell — Week 1 Day 1 (Intermediate)
- Kettlebell — Week 1 Day 2 (Beginner)
- Kettlebell — Week 1 Day 2 (Intermediate)
- Kettlebell — Week 1 Day 3 (Beginner)
- Kettlebell — Week 1 Day 3 (Intermediate)
- Kettlebell — Week 2 Day 1 (Beginner)
- Kettlebell — Week 2 Day 1 (Intermediate)
- Kettlebell — Week 2 Day 2 (Beginner)
- Kettlebell — Week 2 Day 2 (Intermediate)
- Kettlebell — Week 2 Day 3 (Beginner)
- Kettlebell — Week 2 Day 3 (Intermediate)
- Kettlebell — Week 3 Day 1 (Beginner)
- Kettlebell — Week 3 Day 1 (Intermediate)
- Kettlebell — Week 3 Day 2 (Beginner)
- Kettlebell — Week 3 Day 2 (Intermediate)
- Kettlebell — Week 3 Day 3 (Beginner)
- Kettlebell — Week 4 Day 1 (Beginner)
- Kettlebell — Week 4 Day 1 (Intermediate)
- Kettlebell — Week 4 Day 2 (Beginner)
- Kettlebell — Week 4 Day 2 (Intermediate)
- Kettlebell — Week 4 Day 3 (Beginner)
- Kettlebell — Week 4 Day 3 (Intermediate)
What is in the block
Every session in Kettlebell, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 25 sets
- Week 1 · Day 26 exercises · 25 sets
- Week 1 · Day 37 exercises · 28 sets
- Week 2 · Day 17 exercises · 28 sets
- Week 2 · Day 27 exercises · 28 sets
- Week 2 · Day 37 exercises · 28 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 36 exercises · 30 sets
- Week 4 · Day 16 exercises · 30 sets
- Week 4 · Day 26 exercises · 30 sets
- Week 4 · Day 37 exercises · 34 sets
Intermediate11 sessions · 4 weeks
- Week 1 · Day 17 exercises · 28 sets
- Week 1 · Day 27 exercises · 28 sets
- Week 1 · Day 37 exercises · 28 sets
- Week 2 · Day 17 exercises · 28 sets
- Week 2 · Day 26 exercises · 25 sets
- Week 2 · Day 36 exercises · 25 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 4 · Day 17 exercises · 34 sets
- Week 4 · Day 27 exercises · 34 sets
- Week 4 · Day 37 exercises · 34 sets
What this block is
Kettlebell runs as a 4-week block, 3 days a week, and there are 23 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner and intermediate, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Equipment tier
Whatever you have got. One piece of kit, a whole programme.
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Start hereKit-specific
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No kit needed
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Conditioning
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Want kettlebell built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 23 sessions on this page are counted from the live library, excluding anything retired. Back to the Equipment tier · the whole library.