The Only Kettlebell Routine You Need for 2026

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The Core 4

10 Thrusters
10 Rows (5/side)
10 Push ups
10 Swings

That's 1 round. Do as many rounds as you can within a given timeframe. 5-9 rounds within 30 minute is solid. If you can do more than 9 rounds then you can start to add reps or even go up in weight. And even though 30 minutes is the ideal, 20 minutes at a good pace is still solid. Low on time or energy? Use the 15-minute rule, so you set the timer for 15 minutes and crank out as many rounds as you can.

Adjustments: Thrusters are too hard? Just do normal squats. Or you can some thrusters, for example, out of 10 squats, 5 of them are thrusters.

Push ups too easy? Do 15, 20, 25, or even 30. Before I tore my tendon I would do more push ups.
Can't do push ups? Do knee push ups, or floor press (lay on your back and press the kettlebell, similar to a close grip bench press).

After being consistent you can begin to progressively overload. For example, 10 reps can become 12 or 13 reps. Just a small uptick in reps can make the routine significantly more challenging.
For example, after a few months your routine could look something like 10 thrusters, 12 rows, 14 push ups, and 18 swings.

But even if you just keep it at 10 reps a pop, and you're able to do a fair amount of rounds, you're going to get and amazing workout.

I'm using a 24kg / 53lb bell. But I did not start with this. I recommend 16kg (35lbs) as a starting point for most men, although 12kg / 25lbs can work if you're older and not lifting. Generally 8-12kg for women starting out. These are extremely general recommendations and you must use common sense to adapt to your own situation.