Build a strong body fast! Kettlebell workout for beginners

Get strength, power, endurance, full-body muscles, burn fat! Take unique 15 min. a day workouts with kettlebells
5.0 (1 rating)
Instead of using a simple lifetime average, Udemy calculates a
course's star rating by considering a number of different factors
such as the number of ratings, the age of ratings, and the
likelihood of fraudulent ratings.
247 students enrolled
Take This Course
  • Lectures 9
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works


Find online courses made by experts from around the world.


Take your courses with you and learn anywhere, anytime.


Learn and practice real-world skills and achieve your goals.

About This Course

Published 12/2014 English

Course Description

This workout complex has been made specially for the beginners. It contains four 15 minutes workouts. Each workout is recommended to do during 2-3 weeks, depending on your body. You take this 15-minutes workouts 3-4 time a week and get
impressive result! Why?

Because kettlebells offer unique combination of cardiovascular, strength and flexibility trainings. It is proven that 15 minutes of ballistic exercises with kettlebells are more effective then 25 minutes of running plus 20 minutes of strength exercises.

You start from 16 kg (man) and 8 kg (women), and move in practice step by step. First you make exercises with one kettlebell with both hands, strengthen all body muscles, second you learn how to work with two kettlebells. Then you learn how to do classical kettlebells exercises snatch and jerk, and finaly you make your first record.

What are the requirements?

  • If you have problems with health, it is highly recomended to consult with your doctor. Authors of this course will not be liable for any claims for injuries of damages, connected with the use of this video
  • Use this course if you are 18 - 55 years old, don't have any serious problems with health

What am I going to get from this course?

  • Get strength and power of the body
  • Build beautiful body muscules fast
  • Burn fat
  • Save time and money. Take 15-minutes workouts 3 times a week and you do not need anything else
  • Step by step you can learn how to do the most complicated and effective kettlebells exercises

Who is the target audience?

  • If you are the begginner and you need help to start with kettlebells - this course is for you
  • If you heard about efficiancy of kettlebells and want to start trainings youself - this course is for you
  • If you are so busyman or lazybones, that you can spend only 15 minutes a day for phisical trainings, not more - this course is for you
  • If you used to work with dumbbells and now you want to try something more effective - this course is for you
  • This course is good both for men and women

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction

Here are the main advantages of kettlebells


What do you need to start? This lecture is about requirements and recomendations for beginners.

Section 2: First exercises: feel the weights and prepare your muscles

First 15 min. workout is the very beginning, but never the less you'll get good loading. You start with one kettlebell and lift it with both hands. Also you strenthen all muscles (back, abs, legs) to prepare body for next steps with kettlebells. Make this workout 2-3 weeks 4 times a week.


In this workout you will take kettlebell with one hand. You will double the weight and make some exercises with two kettlebells. This video will guide you in next 2-3 weeks.

Section 3: Kettlebell snatch and jerk classical technique

Your muscles get stronger and you feel the weights very well. Now you are ready to start learning classical exercises of girevoi sports – snatch and jerk.

In this workout you will try to take two kettlebells on the breast, and learn the one hand jerk technique.


Now you know how to do the one hand jerk. Today we will continue our workouts and you will learn how to do the classical snatch.Take this workout next 2-3 weeks

Section 4: Classical kettlebells biathlon. System of personal records.

Today we will learn how to do a classical two hands jerk. And you will make your personal record in classical kettlebells biathlon – jerk and snatch.


Make this personal record-set every 2 weeks and right down your results in special notebook.

To continue your progress, keep working with the workouts 3 and 4 regularly, increasing the number of each exercise.

Kettlebells sports. Rankes and rules
6 pages
Section 5: Summary

Congratulations! You have made your first steps in classical kettlebells biathlon. You have worked hard and I am sure, you are inspired with the results! What is next?

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

Oleg Maklak, Master of sport, Kettlebell Champion of Belarus, coach

Hi, I'm Oleg Maklak.

I am absolutely sure, that kettlebells - is the best and fastest way to get strength. But you need to choose heavy weights. If you take 8 or 10 kg (for men) - northing will happen soon. If you want to be strong, you need to work hard.

I started train with kettlebells when I was 17 and after 2 years I won my first competitions. I trained myself with 24 kg kettlebell, which I've found at the garret. At first it was very heavy for me, but soon I could manage with it.

When I was 21 I got titles of Master of Sport of USSR and champion of Belarus Republic.

After this, I focused on studing Martial Arts. Now I work as a coach and personal instructor, using kettlebells as a sourse of power and endurance for my students.

Kettlebells sport came from Russia and USSR, where the smallest weight is 16 kg., then 24 and then 32. This is the point. The beginner can start with 16 kg, but not less. And of course, you need a special exercises to start with the weight, that you can hardly lift.

Ready to start learning?
Take This Course