Kettlebells are one of the most useful, versatile, and fun exercise tools in the world. But with all that versatility, the sheer number of ways we can lift, push, pull, swing, and move them can be overwhelming. That’s where Cavemantraining and, specifically, Kettlebell Workouts and Challenges 3.0 comes in.

Whether you’re new to kettlebells, know enough to be dangerous, or are looking for ways to spice up your old workouts, this book has something for every kettlebell enthusiast. This updated volume gives detailed instructions for over a dozen workouts, many of them inspired by the mountains of Albania where Taco and Anna currently live.

Workouts are organized by duration, fitness goals, body parts worked, complexity, weights needed, and specific exercises. Need to practice your cleans? Want to mix it up with some bodyweight work? This book has you covered. Taco provides guidance on every aspect of a full-body workout, from pacing to suggested weights to mind-body connections. Photos of each movement are included so it’s easy to check your form.Kettlebells, as you’ll learn, aren’t just about lifting something heavy; you’ll also train yourself on endurance, reading internal signals on when to stop or keep going, and starting over new each day.

This book isn’t just inspiration; it will help you commit to a kettlebell practice and explains how to track and score your progress. Each workout includes guidance on regression, progression, and modifications. These workouts meet you where you’re at, and will motivate you to come back day after day and compete against your former self.

The workouts in 3.0 also include a warm-up and stretching or other mobility component. Do not skip this! If you’ve been following Cavemantraining, you already know—or you’ll find out—how crucial proper flexibility and range of motion are to doing kettlebell moves safely and completely. Plus, sinking into a downward dog after a series of cleans and jacks just feels good.

For those looking to really push themselves, following the workouts, the book includes five kettlebell challenges. Ranging from 10 to 28 days, these challenges will work your muscles and teach you mental perseverance.