Kettlebell Workout for Beginners
This kettlebell workout for beginners is a great way to get some variety in your exercise routine. Whether you’re brand new to using kettlebells or you’re looking for some new exercises to make use of your weights, this routine will help you burn fat and boost your metabolism.
To start, you’ll need a kettlebell that weights 10 to 15 pounds. If you’re already experienced working with kettlebells, you might want to increase the weight to 15 or 20 pounds. For the beginners, we’ll cover some of the basics. For example, the kettlebell has a few different parts, and you should become accustomed to the correct terminology. The ball is obviously the heavy rounded part at the bottom, the handle is obviously the part that looks just like a handle, but it is sometimes known as the horns. The handle or horns can be gripped either at the top, along the sides where the handle meets the ball on either side, or even further up on the sides of the handle.
You can combine all of these exercises for a complete kettlebell circuit, or you can pick a few moves to add to your usual training routine. For a complete circuit, do the first 3 exercises, then repeat 3 times. These first three moves will help improve your stability. Once you have the hang of those, then give yourself an added challenge by incorporating exercises 4 and 5 (repeating 3x). Finally, finish with the addition of exercise moves 6 and 7 (again, repeating 3x). This will help increase your heart rate for increased cardio benefits.
Let’s get started!
This kettlebell workout for beginners is a great way to kick start your weight loss program.
1. The Halo
- Hold the kettlebell by the handle, with the ball facing upwards; it should be chest high.
- Take a giant step with your right food, your feet should be staggard; bend your knees.
- Lift the kettlebell so the ball is at eye level, then slowly circle it to your left, bringing it around your head. As you move around your head, let the ball fall down below the handle, then return it back to an upright position once you’ve completed the revolution.
- Return back to your starting position. This time make a revolution to the right with the kettlebell.
- That is one complete rep. Do a total of 5; then put your left leg forward and repeat 5 reps on that side.
The Halo works your legs and shoulders.
2. The Lunge Up
- Grasp the kettlebell handle with your left hand; extend your arm above your shoulder. Rest the ball of the kettlebell on the back of your wrist.
- Take a step back with your left foot (a reverse lunge).
- Take a step forward, returning to your starting position.
- That is 1 rep. Do 10 reps, then repeat on your other side.
The Lunge Up works your legs, abs, and shoulders.
3. The Row
Grasp the kettlebell handle with your right hand. Let your arms hang straight down by your sides. Take a step forward with your left foot. Your left foot should end up a few feet in front of your back foot.
Bend your waist, making a 45 degree angle with your body. Keep your spine long and straight.
Lift the kettlebell up to your rib cage. Pause, then lower it back to the starting position.
That is 1 rep. Complete 15; then, repeat on the opposite side.
The Row works your upper back, biceps, shoulders, and abs.
4. The Push Press
- Stand with your feet about hip width apart. Grasp the handle of your kettlebell with your right hand, holding it at shoulder height. Rest the kettlebell on the back of your wrist.
- Bend your knees, lowering your body into a squat; then, press the kettlebell up over your head as you return to a stand.
- Return to your starting position.
- That is 1 rep. Complete 10 reps; then, repeat on your other side.
The Push Press works your legs, abs, shoulders, and triceps.
5. The Squat and Curl
- Stand with you feet about shoulder width apart. Your toes should be turned at at a 45 degree angle. Grab the sides of your kettlebell handle using both hands; raise it to chest height.
- Squat, lowering your bottom, until your thighs are parallel with the floor. Do a biceps curl while maintaining the sqat position.
- Push down through your heels, returning to a standing position.
- Repeat, this time doing 2 squats, but also add 2 curls at the bottom of your second squat. Continue to add 1 rep each time, do the curls when you’re on your last squat. Work up to 5 squats with 5 curls.
The Squat and Curl works your legs, upper back, biceps, and abs.
6. The Kettlebell Swing
- Stand with your feet about shoulder width apart. Grab the top of your kettlebell handle, using both hands.
- Bend your knees a little, then swing the kettlebell between your legs.
- Return to a standing position as your swing the kettlebell up to chest height.
- That is 1 rep. Continue until you’ve done 20 reps.
The Kettlebell Swing works your hamstrings, glutes, and abs.
7. Kettlebell Triceps Press
- Grab the kettlbell handle at its base, using both hands. Take a step forward with your right leg; your feet should be staggered. Bend your knees a little.
- Bring the kettlebell up so that it is directly over your head.
- Keep your elbows by your ears, slowly lowering the kettlebell behind your head until it reaches neck level. Pause, then slowly straighten your arms, raising the kettlebell back up over your head.
- That is 1 rep. Repeat until you’ve done 10 reps.
The Kettlebell Triceps Press works your shoulders, triceps, and abs.
Just what you need for your kettlebell workout for beginners!
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