Want to start swinging kettlebells and building muscle?
This beginner kettlebell workout will show you the basics.
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Alexandra Sweeney is a certified personal trainer and JAXBOX instructor.
Alexandra Sweeney is a certified personal trainer and JAXBOX instructor.
Kettlebell workouts also do a fabulous job of combining strength and cardio.
Another big benefit of kettlebell is simply thattheyre easier to hold than dumbbells.
For example: Imagine performing a squat while holding a heavy dumbbell at your chest versus holding a kettlebell.
The latter seems a lot easier on your hands, right?
Kettlebell workouts also do a fabulous job of combining strength and cardio.
Anyone can train with a kettlebell.
I always recommend starting simple and starting light just to get comfortable holding and moving the kettlebell.
Find your form first.
That said, youre ready to jump in to Sweeneys full-body beginner kettlebell workout.
Alexandra Sweeney is a certified personal trainer and JAXBOX instructor.
Grab a towel and your water bottlelets get swinging.
So dont worry: Sweeneys going to be with you from start to finish.
Warm Up (3 minutes)
Upper Body
1.
Hold the stretch for 30 seconds.
Arms crossed behind the back:Bring your left palm along your side, palm facing backward.
If you cantquitereach, grab a towel to wrap up the gap.
Hold the stretch for 15 seconds and switch sides.
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Arm circles:Bring your arms along your sides and draw wide circles with your arms.
verify to reverse your circles when youre half way through.
Complete 30 seconds total.
Butterfly:Come to seated and bring the soles of your feet together, knees apart.
Gently fold your upper body forward and hold for 30 seconds.
Bend your knees, if necessary.
Rest here for 30 seconds.
Full T hip rotation:Come to standing and find a wall.
in a T shape.
Bring your right hand to the back of your neck and place your left hand on the wall.
Repeat for 15 seconds and switch sides.
Tempo trainingis a great way to build strength while using lighter weights, says Sweeney.
It helps stimulate your whole body and ensures you focus on deliberate movements.
Kettlebell goblet squats:Choose your kettlebell and safely bring it to your chest.
Push through your heels to come back to standing.
Kettlebell palloff press:Stay standing and keep your kettlebell at your chest.
Extend the kettlebell straight forward without locking out your elbows, then bring them back to center.
Complete 10 reps of each workout per set, performing three sets total.
Between each set, take the same amount of rest it took you to complete the two exercises.
HIIT (15 minutes)
1.
Shoot your legs back into a plant.
Jump your feet back into your squat.
Press yourself back up into a full squat jump with your arms overhead.
Complete 10 to 15 reps, depending on your skill level.
Situps:Lie down on the floor and bend your knees.
Place your hands gently behind your neck.
Engage your abs to sit up, keeping your feet firmly planted on the ground as you do.
Return to the floor and complete 15 to 30 reps.
3.
Kettlebell swings:Grip the kettlebells between your hands so that it sits right below your hips.
Squeeze your shoulder blades, engage your core, and soften your knees.
Lower your glutes back towards the wall behind you.
Drive your heels into the ground and swing your hips forward to bring the kettlebell up to shoulder level.
Your elbows are straight, but not overextended, throughout the entire movement.
Repeat the move 15 to 30 times.
After completing all three exercises, you have just done round one.
Continue this workout for a total of five rounds.
Cool Down (5 minutes)
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