UPDATE: Just a note. If you have issues with shoulder bursitis you might want to replace the windmills with a different kettlebell movement. Windmills can be very hard on the shoulders, which I’ve discovered after a mild case of bursitis. My suggestion would be to replace the windmills with a simple Kettlebell Clean. Other than that I still do all of these kettlebell moves on a regular basis and still love them!
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:
The Moves (link takes you to a YouTube video):
- 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.
(With Good luck!
10 thoughts on “AML’s Beginner Kettlebell Workout (with Update!)”
I’m going to share this with my husband.
LikeLiked by 1 person
What a great idea! I will have to check it out one time when I’m at the gym!
LikeLiked by 1 person
Reblogged this on A Measured Life and commented:
Since there are many new readers here these days, I’d thought I’d repost another older entry (and because I need another day to recuperate from my trip) about the beginner kettlebell workout I designed.
I still do this workout once a week on Wednesday nights, and since last night I was flying solo, I decided to up the ante a bit! I started with twenty two-handed swings, and did a set between each other exercise, replacing the two-handed swings on the list with 20 lung pass throughs! Burned 210 calories in 25 minutes including warm up and cool down.
NEW content coming Saturday, I promise!!
I just got kettle bells for Christmas this is something I will come back to so thanks
that’s so great! I hope you love them!
Great content! Look forward to the next article.