8 Week Beginner Kettlebell Program

Bellplex Training Systems

Coach

Pat Damiano

The Program That Teaches You Kettlebells in a Safe, Simple & Easy to Follow Way

While still giving you fun, effective and time efficient workouts you can do from home.

This isn’t just a workout program—it’s a step-by-step guide to actually learning kettlebells the right way.

Whether you’re brand new to kettlebells or looking to refine your technique, this program will teach you exactly how to use them safely and properly—as if I were coaching you in person. You’ll master the fundamental movements while getting fun, effective, and time-efficient workouts designed to build strength, boost cardio, and improve mobility.

Life is busy, unpredictable, and sometimes downright chaotic. You need workouts that fit your schedule, align with your goals, and keep you motivated to show up.

$72

Get 8 Week Beginner Kettlebell Program

Why Kettlebells?

Kettlebells are the ultimate tool for building functional strength, conditioning and mobility simultaneously. Their versatility is unmatched! They make your workouts fun, engaging, effective and most importantly...time efficient. All you need is a few kettlebells, 40 minutes, 4x a week to get in some of the best workouts of you life! And the best part is...you can easily do them from home!

Learning in a Safe and Simple Way

My kettlebell fundamentals videos are going to take you step by step through the most important exercises in a simple and easy to follow way so you’re learning as if I am right there in the room with you.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and perfect for all beginners!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Equipment

Required

1 Kettlebell

Recommended

Multiple Kettlebells

Sample Week

Week 1 of 8-week program

Sunday

Swing

How To Kettlebell Swing

Kettlebell Swing

3 x 12

Kettlebell Single Arm Row

4 x 8

Kettlebell Plank Drag

4 x 6

Kettlebell Goblet Hold March/Carry

4 x 0:30

Monday

Clean

How To Hold A Kettlebell In The Front Rack Position

How To Kettlebell Clean

Kettlebell Dead Clean & Press

3 x 5

Kettlebell Goblet Squat

4 x 8

Kettlebell Halo

4 x 6

Kettlebell Single Arm Deadlift

4 x 8

Tuesday

Mobility

Neck & Spine Mobility - Level 1

Seated Figure 4 Hamstring - Level 1

Shoulder Flexion & Extension - Level 1

Hip Internal & External Rotation - Level 1

Shoulder Internal & External Rotation - Level 1

Wednesday

TGU

How To Hold A Kettlebell In The Front Rack Position

How To Turkish Getup

1 x 0

Kettlebell Turkish Getup

3 x 1

Kettlebell Strict Press

4 x 6

Kettlebell Goblet Hold Lunge

4 x 6

Sit-up

4 x 12

Thursday

Snatch

How To Kettlebell Snatch

Kettlebell Dead Snatch

3 x 5

Kettlebell Deadlift High Pull

4 x 10

Push-Up

4 x 10

Kettlebell Suitcase March/Carry

4 x 0:20

Friday

Mobility

Neck & Spine Mobility - Level 1

Seated Figure 4 Hamstring - Level 1

Shoulder Flexion & Extension - Level 1

Hip Internal & External Rotation - Level 1

Shoulder Internal & External Rotation - Level 1

Coach

More from Bellplex Training Systems

Pat Damiano

Kettlebell Coach

FAQs

I've never used kettlebells before, can I still do this?

Absolutely! This program is designed to teach you kettlebells step by step, so you’ll learn the fundamentals in a safe, structured way—just like if I were coaching you in person.

How many kettlebells do I need?

You can start with just one kettlebell! The workouts are written so you can get started with what you have, but ideally, having 2-3 kettlebells will give you more options as you progress.

What kettlebell weight should I start with?

For most beginners, I recommend: Men: 16kg (35lbs) or 12kg (26lbs) if you're completely new to strength training. Women: 8kg (18lbs) or 12kg (26lbs) if you're comfortable with weights. If you're unsure, start lighter and build up as you get stronger!

How long is the program?

8 weeks

What if I have questions or need help with my form

You’ll have direct access to me in the app to ask questions, get feedback on your form, and adjust as needed.

How much time do I need to commit?

Each workout is roughly 30-40 minutes, 4 days a week—designed to fit into a busy schedule while still delivering real results.

What if I don't have a lot of space to workout?

No problem! These workouts can be done in a small space at home, whether that’s your living room, basement, or backyard. You don’t need a full gym setup—just a kettlebell and a little room to move.

What if I haven't worked out in a while?

That’s totally fine! This program is designed to meet you where you’re at and help you build strength safely and progressively. You can go at your own pace, and the community will help keep you motivated.

What if I have a current or previous injury?

Totally ok! There are always ways to work around an injury or exercises that you can’t do. You will have direct access to me in the app and I can help give you alternatives if and when those limitations become an issue.

I've tried learning/using kettlebells before, but I still struggle.

No problem! This program is designed to teach you kettlebells step by step with clear, detailed video breakdowns for every movement. You’ll also have direct access to me in the app to ask questions and get feedback on your form so you can feel confident you're doing it right.

What do I do when I'm done?

Once you feel confident with the fundamentals, you’re ready for the next step! You can then join my intermediate program, Project Bellplex (which includes multiple programs) So when you're ready, you can seamlessly transition into a more advanced kettlebell or hybrid strength program.

The Proof