Beginner Friendly Kettlebell Workout by Parag Mhetre
If you’ve ever wondered how much you can achieve with just a single kettlebell, you’re in the right place. At IN2 Nutrition, we believe in simplifying fitness while maximizing results — and this series is the perfect example.
Our 4-day workout program, crafted by World-renowned Kettlebell expert & educationist Parag Mhetre (IN2 Athlete). Parag has brought pride by winning multiple times on the global stage and setting World records in Kettlebell sport since 2013. This workout is designed to show you how versatile one kettlebell can be. This program balances functional training with conditioning for sustainable progress.
Whether you’re a beginner picking up a kettlebell for the first time or a seasoned lifter looking for a new challenge, these workouts are tailored to help you progress at your own pace, with a strong focus on form, technique, and consistency.
Program Overview
|
Goal |
Equipment |
Training Level |
Frequency |
Duration per Session |
|
Build strength, power & core stability |
1 kettlebell |
All levels |
4 workouts/week |
15–20 minutes each |
Warm-Up & Cool-Down
Warm-up: 3–5 minutes of light cardio (e.g., marching on the spot), dynamic mobility drills (arm circles, leg swings).
Cool-down: Gentle stretching focusing on shoulders, hips, and core; hold each for 30–45 seconds.
Pro Tip: “Start slow and pay attention to your form. If your form is correct, progression will be fast. Until then, don’t rush ahead. Always train under the guidance of a Certified Kettlebell Instructor.
Unlike weight training where heavy progression is key, kettlebell training leans more toward cardio — so reps can stay constant. Since heavy kettlebells are often unavailable, mastering form and consistency is the real progression.” - Parag Mhetre, 2x World Kettlebell Champion & IN2 Athlete
Sets & Reps: Perform 15–20 reps for 4 sets per exercise. Focus on good form throughout.
Each exercise day links to its corresponding YouTube reel for easy viewing.
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Halos (shoulder stability)
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Two-arm press (chest, shoulders, triceps)
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Clean (upper pull & grip)
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Snatch (explosive pull + press)
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Push-ups (chest, triceps, core)
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Goblet squat (quads, glutes)
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Jump squats (power & explosiveness)
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Sumo squat (inner thighs, glutes)
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Deadlifts (hamstrings, glutes)
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Good mornings (hamstrings, lower back)
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Crunches (upper abs)
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Russian twists (obliques)
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Around-the-body rotation (core stability & grip)
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Kneeling swing & clean (dynamic core engagement)
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Swings (hips, glutes, back, shoulders, core)
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Clean (pull + front-rack stability)
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Snatch (explosiveness & coordination)
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Goblet squat (lower body + core)
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Two-arm press (upper body finish)
Diet & Supplements
Before you add any new supplements to your lifestyle, it’s always a good idea to talk to your doctor or a qualified nutritionist first. Remember, fitness results don’t come from workouts alone — it’s often said that progress is 80% diet and 20% exercise.
Parag’s Go-To Supplement:
As a professional athlete, Parag Mhetre fuels his training with IN2 Whey Protein.
• Supports muscle recovery and growth with its high biological value.
• Delivers a complete amino acid profile for strength and endurance.
• Quick absorption helps replenish muscles immediately post-workout.
Other Recommended Additions
Depending on your training goals, you may also consider:
• Multivitamins & Omega-3 → To fill in micronutrient gaps common in Indian diets.
• BCAA → For those who struggle with mid-workout fatigue and need sustained energy.
• Pre-Workout → For advanced athletes who want an extra push during intense sessions.
Why Protein Matters
A higher protein intake helps preserve lean muscle while losing fat. On the other hand, a low-protein diet may cause muscle loss instead of fat loss. Both might show “weight loss” on the scale, but internally the effects are very different. The right supplementation ensures you’re losing fat while keeping your muscle.
Why Train with Parag?
Parag Mhetre is a true pioneer of Kettlebell training & sport in India, serving as the Head Coach at the Energy Kettlebell Fitness Academy (EKFA). Since introducing kettlebell training in India in 2011, he has trained and inspired thousands of coaches/ athletes across the country.
On the global stage, Parag has brought pride to India with multiple Gold medals and World records in Kettlebell sport since 2013.
Beyond the competition platform, Parag is a TEDx speaker, educator, and mentor, dedicated to spreading awareness about kettlebell training and functional fitness. Today, he continues to push the sport forward in India while inspiring athletes worldwide through his expertise and passion.
Post, Engage & Get Stronger
Share your progress—use #KettlebellOnly, tag @ParagMhetre & @IN2nutrition , and let us know what you loved or where you struggled. Your feedback helps shape more kettlebell guides in the future!
Conclusion
Even though we want this to be an easy process, we’re well aware that you may have questions along the way. The good news is that there is a comments section at the bottom of this article. Feel free to leave questions there, and we’ll do our best to help you out along the way.