One kettlebell, 20 to 30 minutes, four weeks stronger
A printable 28-day plan with 12 illustrated kettlebell moves, two strength workouts, swing days and two levels. It gets harder on purpose, so you keep getting stronger.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 26-page printable plan with every day laid out for you.
From the deadlift and goblet squat to the swing, each with clear cues.
Workouts A and B, short swing and core days, walking days and a full rest day.
Level 1 if you are new or coming back, Level 2 if you already lift a little.
Bell guide, bell log, 10-minute express workouts, check-ins, Weeks 5 to 8 and a certificate.
A look inside: the 12 illustrated moves, on one page you can print and pin up.
How the 28 days work
Each week adds a set, a few reps or more swings.
Learn the hinge, the squat and your first swings.
Add sets and reps, and try the harder versions.
Finish strong and compare your Day 28 check-in with Day 1.
Made for you if…
- You want to feel strong, not just smaller
- You have one or two kettlebells, or want to start
- You have 20 to 30 minutes a day
- You are new to kettlebells or coming back
- You want a plan, not random workouts
Daily coaching emails come with it
After you order, you get one short email from me each day for all 28 days, with that day’s focus and one form cue.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
28-Day Kettlebell Challenge for Women
$9.99- 26-page printable challenge
- 12 illustrated moves
- US Letter and A4 versions
- 28 days of coaching emails
Get the challenge →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
What weight kettlebell do I need?
The plan has a bell guide. Many women start with 8 to 12 kg for swings and lighter for presses.
I have never used a kettlebell. Is this okay?
Yes. Week 1 teaches the basics, and Level 1 is made for beginners.
Do I need two kettlebells?
No. One is enough. A second, lighter bell is nice to have.
How long does it take each day?
About 20 to 30 minutes, with 10-minute express options for busy days.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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