best beginner kettlebell workout

20 Minute Beginner Kettlebell Workout: Try This Simple Workout!

If you’re new to kettlebell workouts, don’t worry! This beginner kettlebell workout will have you sweating and feeling the burn in no time. In just a few short weeks, you’ll be able to safely and effectively perform this full-body routine. So, let’s get started! 

beginner kettlebell workout

Kettlebells are one of the best pieces of fitness equipment around. Not only do they help to sculpt and tone your body, but they also improve your strength, endurance, and cardio capacity. If you’re new to kettlebell workouts, don’t worry! This beginner kettlebell workout will have you sweating and feeling the burn in no time. In just a few short weeks, you’ll be able to safely and effectively perform this full-body routine. So, let’s get started!

The Workout Instructions:

This workout is made up of three circuits. You’ll do 3 rounds of each circuit (meaning you do each circuit three full times), resting 30-60 seconds between rounds. Rest for 60 seconds between circuits. Rest only as needed between moves.

Workout 1

Do each move below in order for 8-10 reps on each side.

  • Reverse Lunge
  • Calf Raise
  • Russian Twist

Workout 2

Do each move below in order for 8-10 reps on each side.

  • Double Kettlebell Deadlift
  • Double Kettlebell Swing

Workout 3

Do each move below in order for 8-10 reps.

  • Single-Arm Row
  • Triceps Press

Here are the Beginner Kettlebell Workouts:

Reverse Lunge:

The Reverse Lunge with a kettlebell is a great exercise for your glutes, hamstrings, and quads. Here’s how to do it: 

1. Start by standing with your feet hip-width apart, holding a kettlebell in your left hand.

2. Take a large step back with your left foot, and lunge down so both legs are bent at 90 degrees. Make sure your front knee doesn’t go past your toes as you descend.

3. As you drive back up to standing, press the kettlebell overhead.

4. Repeat on the other side.

Calf Raise:

To complete a calf raise with a kettlebell, you will need to follow these steps: 

1. Start by holding the kettlebell in your left hand and placing your right hand on your left elbow for support. 

2. Keeping your core engaged, slowly lift your left heel as high as possible before lowering it back down to the starting position. 

3. Be sure to keep your movements controlled and smooth throughout the exercise.

4. Repeat for 10-12 reps before switching sides and completing the same number of repetitions with the kettlebell in your right hand.

Russian Twist:

The Russian Twist with a kettlebell is a great way to work your obliques and get a good core workout. Here’s how to do it: 

1. Start seated on the ground, legs bent in front of you, back at about a 45-degree angle to the ground. 

2. Hold the kettlebell in both hands close to your chest. 

3. Sync twist your torso to the right, then back to the center, and then to the left. That’s one rep. 

4. Do 10-15 reps or as many as you can do while maintaining good form.

Double Kettlebell Deadlift:

Performing a double kettlebell deadlift is an excellent way to build strength and power. This lift involves holding a kettlebell in each hand and deadlifting them up to waist level. The key to performing this exercise correctly is to keep your back straight and your core engaged throughout the movement. Here’s a step-by-step guide on how to perform a double kettlebell deadlift:

1. Start by standing with your feet shoulder-width apart and placing a kettlebell in front of each foot.

2. Bend down and grab each kettlebell with an overhand grip, keeping your back straight as you do so.

3. Use your leg muscles to drive yourself back up to a standing position, keeping the kettlebells close to your body as you do so.

4. Once you reach a standing position, pause for a moment and then lower the kettlebells back down to the starting position.

Double Kettlebell Swing:

The double kettlebell swing is a great exercise for strengthening your entire body. It works your glutes, hamstrings, quads, and abs, as well as your shoulders, back, and arms. Here’s how to do it:

1. Position two kettlebells in front of you, with the bells facing each other.

2. Bend at the hips and squat down to pick up the kettlebells with an overhand grip.

3. Stand up and lift the weights up to chest height, keeping your back straight and your head up.

4. Swing the weights back between your legs and down towards the floor. Keep swinging until the bells are back in front of you again.

5. Repeat this motion for a total of 10-12 repetitions.

6. Rest for a minute or two and then repeat the entire set one more time.

Single-Arm Row:

The Single-Arm Row is a great exercise for targeting the back and shoulder muscles. Here’s how to do it:

1. Place a kettlebell on the ground in front of you.

2. Bend at the waist and reach down to pick up the kettlebell with your left hand.

3. Stand up tall and pull the kettlebell up towards your chest, keeping your elbow close to your body.

4. Pause for a moment, then slowly lower the weight back to the starting position.

5. Repeat with your right hand.

Triceps Press:

The triceps press is a great exercise for working your triceps. You can do it with a kettlebell or with a weight plate. Here’s how to do it:

1. Position the kettlebell or weight plate in front of you on the floor.

2. Bend your knees and squat down to pick up the weight.

3. Straighten your legs and stand up, holding the weight overhead.

4. Bend your elbows and lower the weight behind your head.

5. Extend your elbows to press the weight back overhead.

Conclusion:

If you are interested in getting into shape but don’t have much time to spend at the gym or want a convenient way of exercising that doesn’t require any equipment, try this kettlebell beginner workout routine. It only takes about 20 minutes and will leave your muscles feeling toned without being too sore!

Lastly, if you’re looking for the best kettlebell and dumbells guide look no further than Quick Dumbells. We have informative guides that cover all your needs!

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