Kettlebell workouts are a great way to strength train, but if you’re not sure how to start, a 15 day kettlebell workout guide might be what you’re missing. I did a kettlebell workout everyday for 15 days as part of my 2024 goal to take on an outdoor fitness challenge every month in 2024. I’ll guide you through each workout I did to improve my fitness level, functional strength, and skill.

I’ll also share some lessons learned along the way.

Let’s get started!

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Why Kettlebells?

Kettlebells have gained a ton of popularity over the last few years. Here’s why:

Versatile: Kettlebells offer variety. Everything you can do with a dumbbell plus more! Kettlebells provide a unique way to develop explosive strength while still giving you all the same bodybuilding exercise options from dumbbells.

Here are seven ways to do curls using kettlebells, for example:

Kettlebell training also involves exercises that are best done with a kettlebell. Kettlebell swings and Turkish Get Ups are a few examples of kettlebell exercises that target major muscle groups. The uneven weight distribution of the kettlebell adds to its uniqueness. Unlike a dumbbell or barbell, the kettlebells shape and unequal weight distribution can help you train stability in addition to strength and power.

Portable: The reason I originally took up kettlebell workouts was because of their portability. I love working out outside. Throwing a kettlebell in my backpack was a workout on its own. But most of the time I would take it down a quiet trail or to an empty field to get a workout in a beautiful location. 

Cost: A high quality kettlebell like this one from Rep is not cheap on its own. But if you don’t have access to a gym or the space for a full home gym, the kettlebell is an affordable option for dozens of different exercises to start resistance training.

Choosing the Right Kettlebell for You

When you are first starting out, one or two kettlebells is enough to get you a great workout. I recommend one lighter kettlebell and one heavier kettlebell.

For women:

• Lighter Kettlebell: 8kg – 12kg
• Heavier Kettlebell: 16kg – 24kg

For men:

• Lighter Kettlebell: 12kg – 24kg
• Heavier Kettlebell: 24kg – 32kg

If you buy a kettlebell and it ends up being a little too light or a little too heavy that’s okay. You can always use the lighter kettlebell to practice more difficult movements and work your way up to the heavy kettlebell over time.

15 Day Kettlebell Challenge

In most situations, I would not advise someone to workout 15 days in a row. In this case, I incorporate a few active rest days as well as a mobility day to help with recovery. Each workout is different. You have several options to pick and choose workouts you like from the challenge. Here are a few things to keep in mind for each workout.

Warm Up:  A proper warmup is crucial before starting a workout. Spend 10 minutes warming up with light cardio, like jogging or biking. Then, move on to a few mobility exercises or dynamic stretches. A good warm-up increases blood flow to the muscles, enhances neural function, increases muscle and core temperature, and prepares the body for more strenuous work.

Form: Proper form and technique are essential to any workout. Focus on maintaining good form even when fatigued to reduce the risk of injury.

Weight: If you’re trying a movement for the first time or your not used to these types of workouts, opt for lighter weights. If you only have one kettlebell to work with, reduce the reps to an amount you can handle without sacrificing form. For those with more kettlebells, move up to a heavier weight as you become more comfortable with the exercises.

Cardio: If running and biking is outside of your fitness level at the moment, start with walking. A daily walk is an excellent option for improving your cardiovascular fitness. 

Active Recovery: My active recovery days involve rucking as mentioned above. I use a weight I’ve gotten used to over years. If you’ve never tried rucking before, start light with a 5-10 lb weight. Slowly work your way up to a heavier kettlebell weight. You can also use a weight plate if it’s more comfortable on your back.

Types of Workouts: In this challenge, I include various styles of workouts. This will help introduce you to different ways to incorporate kettlebell training into your routine. 

AMRAPs: As many Rounds As Possible. AMRAPs are an effective way to work every major muscle group in less time. Most AMRAPs are 20-minutes or less. You’ll complete a circuit of exercises for as many rounds as possible in a given time frame. This method of circuit training can be used to target the upper and lower body in as little time as possible. It’s one of the best options for busy people who may not have a lot of time to dedicate to strength training.

EMOMs: Every Minute On the Minute. An EMOM uses one minute intervals for a specific exercise or group of exercises. After you finish the last rep, your rest time is the remaining time of the minute.  The idea is to achieve 15-20 seconds of high-intensity work and rest for 40 to 45 seconds each minute.

Splits: If you’re not in a huge hurry, traditional resistance training workouts may be a good option for you. I’ve included a handful of upper body and lower body workouts in this challenge that follow a more traditional approach – three sets of five reps focused on a specific muscle group, for example.

Active Recovery: I included three active recovery days in this challenge. All three incorporate rucking. Rucking is carrying a weighted pack while walking, hiking, or even running. In this case, I use the kettlebell as the weight for the ruck.

Day 1

Day one is a lower body strength workout consisting of three movements for the legs and lower back. Use a moderate to heavy pair of kettlebells. 

Warm Up: Use a light kettlebell for 3 rounds 

• Halo each direction 
• Prying Squat
•  3 x Squat

Workout: Lower body strength w/moderate kb

• 3×5 Goblet Squat
• 3×5 Single Leg RDL
• 3×6 Reverse Lunge (one kb in front rack position – alternate racked kettlebell after 3 reps each side)

Day 2

Day two is an upper body workout that focuses on the deltoids, pecs, and lats. 

Warm Up: Use a light kettlebell for 3 rounds 

• 3 x Vertical Chest Press w/3 second isometric hold
• 3 x Overhead March each side
• 3 x Windmill each side

Workout: Upper body strength w/moderate kb

• 3×5 Rotating Shoulder Press each side
• 3×5 Bell Chest Press
• 3×5 Gorilla Rows each arm
• Max KB push ups in 2 minutes

Day 3

Day three incorporates low intensity cardio and mobility movements to give your body a chance to recover from the previous two workouts.

Warm Up:

• 1 mile ruck

Workout: Mobility with light kettlebell 5 rounds:

• Hip Opener – 20 seconds each side
• Prying Squat – 30 seconds
• Arm Bar – 20 seconds each side
• Lunge Halo – 3 halos each direction then switch lead leg
• 1 mile ruck

Day 4

Day four uses the EMOM workout style to get your heart rate up in ten minutes. 

Warm Up: 3 rounds of McGill Big 3

• McGill Big 3: Curl Up, Side Plank, Bird Dog

Workout: 10 min EMOM w/a single kettlebell

• Clean to Swing to Snatch to Front Squat
• Repeat on other side
• Cardio: 3 mile run

Day 5

Day five is a full body AMRAP that will work the entire body and leave you feeling completely gassed in under twenty minutes.

Warm Up: Jump rope

• 5 rounds of 30 seconds jumping rope

Workout: 18 min AMRAP (as many rounds as possible) w/a pair of kettlebells

• 4 x Rotational Goblet Lunges (2 each side)
• 3 x Goblet Squats w/ 2x Curls (in squat position)
• 5 x Push-Up to Deadlift
• 5 x Dips 
• Cardio: 3 mile bike 

Day 6

Day six focuses on the core strength and stability using a single light kettlebell.

Warm Up: Walk

• 10 minute easy walk

Workout: Core circuit 4 rounds

• 10 x Plank Pull Throughs
• 10 x Hip to Shoulder Trunk Rotations (each side)
• 10 x Sit Ups (holding the kettlebell over chest)
• 10 x Russian Twists (each side)
• 10 x Front Rack Marches (each side)
• Cardio: 2 mile run 

Day 7

Day seven is an active recovery day consisting of a low intensity cardio session.

Workout: Kettlebell ruck

• 35 lbs/16kg Kettlebell for a 45 minute Ruck

Day 8

Day eight is our most intense workout so far and will not only help develop muscular endurance, but mental toughness as well.

Warm Up: Walk + light kettlebell halos

• 10 minute walk
• 3×5 halos in each direction

Workout: 300 Reps

• 100 Kettlebell Snatches (50 each side)
• 100 Pull-Ups 
• 100 Hanging Leg Raises

Day 9

Day nine is a simple full body workout that gives you practice with two different types of carries. Carries are a full body exercise that prioritize the posterior chain.

Warm Up: Jump rope

• 5 rounds of 30 seconds jumping rope

Workout: 5 rounds

• 5 x Suitcase Deadlift to 20 second Single Arm Carry 
• 5 Goblet Squats to 20 second Goblet Carry
• Cardio: 45 min walk

Day 10

Day ten is our second EMOM of the challenge. Use a moderate to heavy kettlebell for an intense short workout.

Warm Up: Walk + light kettlebell halos

• 10 minute walk
• 3×5 halos in each direction

Workout: 10 minute EMOM (every minute on the minute)

10 Alternating Single Arm Swings (5 each side) on odd minutes

10 Single Arm Thrusters (5 each side) on even minutes

Day 11

Day 11 is our second AMRAP of the challenge. It doesn’t take a long time, but it sure feels like a long workout when you’re in the middle of it.

Warm Up: Ruck

• 1 mile ruck

Workout: 20 minute AMRAP (as many rounds as possible)

• 5 Cleans each side 
• 4 Single KB Overhead Reverse Lunge each side
• 10 Single KB Push Ups
• 5 Ballistic Rows each side
• 1 mile ruck

Day 12

Day 12 is our second lower body strength day focusing on unilateral leg work.

Warm Up:Use a light kettlebell for 3 rounds 

• Halo each direction 
• Prying Squat
•  3 x Squat

Workout: 3 rounds

• 5 Step-Ups (each side)
• 5 Bulgarian Split Squats (each side)
• 20 seconds Walking Lunges
• 20 seconds Front Rack Carry

Day 13

Day 13 is our second upper body strength day focused on the chest and triceps. Who says you can’t get an effective kettlebell chest workout?

Warm Up: Push ups

• 3 rounds of 10 push ups

Workout: Upper body strength

• 4×12 Incline Bell Press
• 4×10 Horns Grip Bench Press (5 second eccentric)
• 4×8 KB Flyes
• 4×8 Single KB Dips

Day 14

Day 14 is our second active recovery day. Like day seven, day 14 is a low intensity cardio session of 45 minutes.

Workout: Active Recovery

• 45 minute ruck w/45 lbs kettlebell

Day 15

Day 15 is our last day of the challenge, but our first skill development day in which we will hammer the Turkish Get Up for 20 total reps. It’s a good idea to use an even lighter weight on this exercise if you’ve never done it before.

Workout: Skill Development

• 10 Turkish Get Ups each side

That’s a wrap on the second challenge of the year. Check out my first challenge if you’re interested in distance running, “I added five minutes to my run time every day for 30 days.”

If you want to follow along with my future challenges, subscribe to the Outdoor Muscle YouTube Channel!