THE BASICS: 8-Week Beginner Kettlebell Program

Pedro Peak Performance

Strength & Conditioning
Coach
AJ Pedro

Starting your Kettlebell training journey? This 8-week program focuses on mastering the basics while challenging you mentally and physically. Split into (2) 4-week cycles, there are (2) Strength Workouts and (2) Circuit Workouts per week. You will need (2) medium weight kettlebells and (1) heavy kettlebell for this program.

$39
Get THE BASICS: 8-Week Beginner Kettlebell Program
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Built to Last
Improve your fitness, learn new skills, and train in a way that supports long-term progress towards your goals.
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Smarter Strength
Effective programming that builds real power, endurance, and resilience in a fun and engaging way.
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No Fluff, Just Results
Every session is intentional, efficient, and designed for maximum impact.
Features
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Programming 4 days per week
Engage in a variety of workout programs to keep your fitness routine exciting and effective.
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Video Guidance
I have curated a custom video library for every movement to guide your form and make execution a breeze.
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Expertise and Experience
AJ and Pedro Peak Performance provide diverse workouts to help you reach your peak potential no matter what your preferences are.
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Delivered through TrainHeroic
Simplify your training and maximize your progress, all through one, simple app.
Equipment
Required
2 Medium-Weight Kettlebells, 1 Heavier Kettlebell
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Strength Workout 1

A1

Two Hand Single Kettlebell Swing

3 x 12

A2

Kettlebell Goblet Squat

3 x 12

B1

Double Kneeling Kettlebell Alternating Shoulder Press

3 x 8

B2

Single Kettlebell Bent Over Row

3 x 10

C1

Single Kettlebell Hollow Hold Flutter Kicks

3 x 30

C2

Bodyweight Plank

3 x 30

Monday
Week 1 Aerobic Conditioning

Option A: 15 Minute Treadmill Run

A

Treadmill Run: 15 min steady-state, moderate intensity (RPE 5-6)

Option B: Kettlebell EMOM

B

15 Minute Kettlebell EMOM 5 KB Swings + 5 Goblet Squats Complete the reps every minute, resting for the remainder of the minute. Aim for steady, controlled pace at RPE 5-6 — breathing hard but sustainable. Focus on form and consistent effort over speed.

Tuesday
Week 1 Circuit Workout 1

A1

Single Arm KB Swings

6 x 6

A2

Alternating Single Arm Kettlebell Deadlifts

6 x 6

A3

Single Kettlebell Bent Over Row

6 x 6

A4

KB Handle Pushups

6 x 6

Wednesday
Week 1 Mobility Recovery Day

A1

90/90 Hip Switches

3 x 5

A2

Deep Squat Ankle Rocks

3 x 5

A3

T-Spine Rotations

3 x 5

A4

Adductor Rocks

3 x 8

A5

Alternating Crossover Arm Stretch

3 x 6

Thursday
Week 1 Strength Workout 2

A1

KB Clean to Squats

3 x 6

A2

Heel Elevated KB Goblet Squat

3 x 12

B1

Two Hand Foam Roller Incline Close Grip Chest Press

3 x 10

B2

Bodyweight Pushups

3 x 10

C1

1/2 Kneeling Kettlebell Shoulder Press

3 x 8

C2

Double KB Row

3 x 10

D1

KB Kneeling Around the Worlds

3 x 20

D2

Single Kettlebell Suitcase March

3 x 30

Friday
Week 1 Circuit Workout 2

A1

Two Arm KB Swings

6 x 5

A2

Kettlebell High Pull

6 x 5

A3

Kettlebell Goblet Squat

6 x 5

A4

Two Hand Close Grip Push Ups on Kettlebell

6 x 5

Saturday
Week 1 Recovery Day Mobility 2

A1

Standing Side Bends

3 x 5

A2

Alternating Crossover Arm Stretch

3 x 5

A3

Stationary Hamstring Scoops

3 x 5

A4

90/90 Stretch with Forward Lean

3 x 5

A5

Quadruped Hip Circles

3 x 5

Coach
More from Pedro Peak Performance
coach-avatar AJ Pedro

With over 20 years of training experience, my passion is fitness and nutrition. I have certifications from NASM as a Nutrition Coach and Certified Personal Trainer, as well as my CFSC-Level 2 for Functional Strength Coaching and am a CSCS. My goal is to help people reach their peak physical potential through a balanced approach to training. I look forward to having you apart of the team!

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