Are you looking for a way to get in shape that is fun, challenging, and doesn’t require a lot of equipment? If so, then kettlebell workouts may be the perfect solution for you. Unfortunately, many people are intimidated by kettlebells and don’t know where to start. If you are new to working out with kettlebells, then you need to start with workouts that are designed to help you build up your strength and endurance, such as the following.
Kettlebell swing
This workout is a great way to get your heart rate up while also working your arms, legs, and core. To do a kettlebell swing, stand with your feet shoulder-width apart and hold a kettlebell in front of you with both hands. Then, swing the kettlebell back between your legs and then explosively swing it forward, allowing it to swing up to shoulder height.
Be sure to keep your arms straight and your core engaged throughout the entire movement. Repeat this exercise for 30 seconds before taking a 30-second break. If you are not new to working out, you can do this exercise for 60 seconds.
Kettlebell goblet squat
This is a great exercise to work your legs and glutes. To do a kettlebell goblet squat, stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands. Then, lower yourself down into a squat, making sure to keep your knees behind your toes.
At the bottom of the squat, pause for a moment and then explosively stand back up. Repeat this exercise for 45 seconds before taking a break. If you are not new to working out, you can do this exercise for one minute or more.
To avoid injury, be sure to use a light weight kettlebell or simply follow a beginner kettlebell program until you have mastered the proper form.
Kettlebell row
This exercise is great for working your back and arms. To do a kettlebell row, start by placing a kettlebell on the ground in front of you. Then, bend down and grab the kettlebell with your right hand, keeping your left hand on the ground for support.
Next, lift the kettlebell to your chest and then lower it back down to the ground. Repeat this exercise for 30-40 seconds before switching sides and repeating the movement with your left hand. If you are not new to working out, you can do this exercise for 60 seconds.
Kettlebell overhead press
This exercise works your shoulders, arms, and core. To do a kettlebell overhead press, start by holding a kettlebell in front of your chest with both hands. Then, press the kettlebell straight up overhead until your arms are fully extended.
When you are at the top of the movement, pause for a moment and then lower the kettlebell back down to your chest. Repeat this exercise for 45 seconds before taking a 30-second break. You can do this exercise for 60 or more seconds if you are not new to working out.
Kettlebell Russian twist
This exercise works your core and obliques. To do a kettlebell Russian twist, sit on the ground with your knees bent and your feet flat on the ground. Then, lean back so that your upper body is at a 45-degree angle to the ground.
Next, hold a kettlebell in front of your chest with both hands and twist your torso to the right, then to the left. Repeat this exercise for 30 seconds before taking a break. If you are not new to working out, you can do this exercise for 60 seconds.
Kettlebell sumo deadlift
This exercise works your legs, glutes, and back. To do a kettlebell sumo deadlift, start by placing a kettlebell on the ground between your feet. Then, bend down and grab the kettlebell with both hands.
Next, stand up, keeping the kettlebell close to your body as you do so. Repeat this exercise for 30 seconds before taking a 30-second break. If you are not new to working out, you can do this exercise for 60 seconds.
These are just a few of the many exercises you can do with a kettlebell. Doing kettlebell workouts three times per week can help you build strength, lose weight, and improve your overall fitness. As you can see, there are many different ways that you can use a kettlebell to work out your whole body. Start with these beginner workouts and then progress to more advanced exercises as you get stronger.
