Over the past few months I’ve been showing some of my walking group girlfriends how to use kettlebells. It’s been intermittent at best, but recently I made the suggestion that I could design a beginner workout for them, and that suggestion was met with great enthusiasm! So here’s what I came up with:
- Around the Body Pass
- Two-Handed Swings
- Goblet Squats
- Sumo Deadlifts
- Single Arm Rows
- Russian Twists
Download it in easy to read PDF Format here: BeginnerKettlebellWorkout
This past Wednesday Sharon and I went over it at the gym, and Saturday morning I tried it on my own, just to see the pacing. I used a 30-lb bell for everything but the Russian Twists, which I did with 20-lbs. You should use a kettlebell that is the right weight for you.
The warm up took me approximately 3 minutes, the workout approximately 10 minutes and the cool down approximately 4 minutes. I didn’t take many breaks during the workout, but feel free to break in between steps, just keep the break a maximum of 20 seconds. Feel free to adjust the warm up and cool down portions if you prefer, and as the workout section becomes easier, repeat it up to 3x with a 2-3 minute break in between.