3 Day Total Body Kettlebell Workout for Beginners W/PDF

You can do various kettlebell exercises to increase your strength, speed, and endurance and build an athletic physique. However, you need a workout program to achieve the best results.

A workout program helps you train in an organized way and elicits maximum results.

That’s why I’ve designed a couple of kettlebell workout routines in this article, one for building a firm physique and the other for increasing fat loss.

Both of these workout programs help you increase your strength, endurance, power, and mobility while improving your shape.

Whether you’re male or female, if you’re starting kettlebell training, you can try this program for a couple of months. I hope it will help you improve your fitness level.

Program Summary

Program Goal (1)Increase Strength and Mass
Program Goal (2)Increase Weight Loss
Session Duration/Day30 minutes
Weekly Frequency3 Days a Week
Suggested Program Duration3 Months
Routine TypeFull Body Workout
Workout LevelBeginner
Target GenderMale and Female
Suitable Age Group16-45 Years
Plant to follow next4 Day Kettlebell Workout Plan

3 Day a Week Kettlebell Workout Plan to Build Muscles

  • Monday – Workout
  • Tuesday – OFF
  • Wednesday – Workout
  • Thursday – OFF
  • Friday – Workout
  • Saturday – OFF
  • Sunday – OFF

You can do exercises at your own pace and take appropriate rest in between them.

Day 1

Do as many rounds as possible (AMRAP) in 30 minutes

Day 2

AMRAP in 30 minutes

Day 3

AMRAP in 30 minutes

3 Day Kettlebell Program for Weight Loss

Full Body Kettlebell Workout
  • Monday – Workout
  • Tuesday – OFF
  • Wednesday – Workout
  • Thursday – OFF
  • Friday – Workout
  • Saturday – OFF
  • Sunday – OFF

You’ll do three rounds each training day.

Each round will consist of 5 exercises and take 10 minutes to complete.

You can do exercises at your own pace but make sure you do it at high intensity to burn maximum calories.

The 30 minutes full body kettlebell workout will help you burn approximately 300-400 calories.

Day 1

Circuit 1

  • 15 Squats
  • 15 Floor Presses
  • 15 Gorilla Row
  • 15 Thrusters
  • 10 Single-arm Snatches (Right Arm)
  • 10 Single-arm Snatches (Left Arm)
  • 10 Kneeling Wood Chops (Right Side)
  • Take rest and move to the next round.

Circuit 2

  • 10 Front Squat to Overhead Press
  • 10 Deadlifts
  • 10/side Alternate Suitcase Rows
  • 5/side Walking Lunge with Rotation
  • 15 Slighshots
  • 10 Kneeling Wood Chops (Left Side)
  • Take rest and move to the next round.

Circuit 3

  • 15 One-arm Swings (Right-arm)
  • 15 One-arm Swings (Left-arm)
  • 15 Glute Bridges
  • 15 Halo
  • 15 Goblet Squats
  • 15 KB Front Squat to Presses

Day 2

Circuit 1

  • 10 Push Jerks (Right Arm)
  • 10 Push Jerks (Left Arm)
  • 10 Deadlifts
  • 15-sec/side Kettlebell Side Plank
  • 5/side Walking Lunge with Rotation

Circuit 2

  • 10 Front Lunges (Right Leg)
  • 10 Front Lunges (Left Leg)
  • 15 Push Presses
  • 10 Kettlebell Deck Squats
  • 15 Slighshots
  • 15 Dual Arm KB Swings (Right-arm)

Circuit 3

  • 10 Sumo Deadlift High Pull
  • 10/side Bob and Weave
  • 10 Kettlebell Deck Squats
  • 10/Side Kettlebell Slashers
  • 15 KB Front Squat to Presses

Day 3

Circuit 1

  • 10 Kettlebell Deadlifts
  • 15 Floor Presses
  • 15 One-arm Thruster (Right-arm)
  • 15 One-arm Thruster (Left-arm)
  • 10 Half Kneeling Chops (Right Side)
  • 10 Half Kneeling Chops (Left Side)

Circuit 2

  • 20 Swing Changing Hands
  • 10 Push Jerks (Right Arm)
  • 10 Push Jerks (Left Arm)
  • 10/side Walking Lunge with Rotation
  • 10/side Alternate Suitcase Rows
  • 10/Side Kettlebell Slashers

Circuit 3

  • 10 Single Kettlebell Cleans (Right-arm)
  • 10 Single Kettlebell Cleans (Left-arm)
  • 20 Squat to Press
  • 15 Slighshots
  • 10/side Bob and Weave
  • 10 Kettlebell Deck Squats
  • 15-sec/side Kettlebell Side Plank

Download PDF

Please let me know if it helps.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.