Kettlebell Workout for Beginners

November 29, 2016

Ah kettlebells, those weirdly shaped cannon ball looking things that you’ve always wanted to pick up at the gym, but never knew what to do with them besides swing them around. Kettlebells actually serve as a good functional workout, targeting numerous muscle groups and giving you a good cardio workout in the meantime. Here’s a good beginner workout with kettlebells using some of the basic moves you can do. Repeat this circuit 2-3 times.

Around the Body

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Starting out withe kettlebell in front of your body, with one hand move the kettle bell to the backside of your body alternating hands.

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Once you return the kettlebell back to the front of your body that is one rep. Do this 10 times per session.

Deadlifts

Start out standing up straight with your feet hip width apart turned out slightly. Hold the kettlebell in the middle, and bend forward from the hips making sure to keep your back straight.

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Do 10-12 repetitions per session.

Figure 8

Start out by holding the kettlebell low to the ground in a squatted position. Using your left hand, pass the kettlebell under your legs to meet the right hand in the back. With the kettlebell in your right hand, pass it back in front of your right leg, passing back under your legs to meet the left hand. You want to make sure the motion is making a figure 8. Once you complete the 8 figure that is one rep, repeat 10 times per session.

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Swing

The fun part of kettlebell workouts. Start out by squatting low to the ground, and using forward momentum swing the kettlebell up eye level.

Once you return to the bottom position that is one rep, do 15 to 20 reps per session.

Squats

Holding the kettlebell with both hands in the middle of the handle, place your feet slightly hip width apart angled out slightly. Sit back with your knees going towards the toes, making sure your knees do not pass your toes. Once you stand back up, that is one rep, do 10 to 15 reps per session.

Rinse and repeat! Let me know what you think of kettlebell workouts in the comment section!

-Melissa

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