Where to start with kettlebells? Unless your the guys living under the rock on the Geico commercial you have been hearing about kettlebells. They have become incredibly popular as a way to burn fat, build muscle, and pack high intensity cardio into a short workout. Here is a kettlebell routine for beginners.
This is part of a series of posts on kettlebell routines you can use in your own workouts. Each kettlebell routine will be focused on different application.
Remember, I’m not your doctor. Talk to yours before starting any workout program.
Beginner Workout
This kettlebell routine is designed for someone just starting out with kettlebells. The workout consists of five exercises. The first time through this exercise listen to your body, take rests, and celebrate completing each circuit of the five exercises. It is okay to work into it, move towards nailing three sets of the five exercises in this kettlebell routine.
Do this workout three times per week for 3-4 weeks.
Start Light
Put your ego aside when you start with kettlebells. The dynamic movements involved force your body to work much harder than other types of exercise. Start with a very light weight kettlebell to work on your form. Then gradually move to heavier kettlebells.
I recommend that men start with a 16 kg (35lb) kettlebell and women start with a 8kg (18lb) kettlebell.
The Workout Structure
This kettlebell routine is structured into a circuit of five exercises. When performing circuits the goal is to complete all of the exercises with as little rest as possible between them. Take a break between circuits; 1-2 minutes. Then continue. Work until you can finish three rounds in good form.
- Rounds: 3 rounds of the five exercises
- Reps: 10 of each exercise
- Rest: 1-2 minutes between rounds seconds between exercises
The Workout Exercises
The exercises in this kettlebell routine are simple, but the form is still very important. Kettlebell routines use dynamic and explosive movements you don’t want to injure yourself or anyone nearby. While I have never seen a kettlebell get launched accidentally I met someone who watched someone lose their grip and send a kettlebell into a wall size mirror. Be careful and cautious as you start. Kettlebell routines can be a safe and effective way to workout; take your time and be safe.
Here are the exercises in this kettlebell routine:
- Two Hand Kettlebell Swing – 10
- Figure 8 – 5 each direction
- Kettlebell Squat – 10
- Kettlebell One Arm Row – 5 each side
- Floor Press – 5 each side
This type of workout is an example of the circuits that Chris has included in his latest product, the Turbulence Training Kettlebell Revolution v2.0. If you like it be sure to go checkout his program.
After burner
I like to put in a body weight exercise at the end of my workouts to push myself; the after burner. When you are done with the kettlebell routine, recover with another rest period, then see how long you can keep going with the after-burner: burpees.
I love burpees because they are brutal and easy to add into any routine. Check out Squats|Swings|Burpees|Oh my! or Burpees|Mountain Climbers|Bulgarian Training Bag Swings|Kettlebell Clean and Press|Oh My!
Let me know how it goes. This kettlebell routine is a great way to get started with kettlebells.
To learn more about how to keep working so you make a visual impact – click the image below to learn about Visual Impact Muscle Building.
A Bit of Humor – Geico and Kettlebell Demolition
I love this Geico commercial and if you haven’t heard about kettlebells you must be living under a rock with Rick.
Remember kettlebells can do some damage. Checkout how Crossfit Marin does demolition.
Now get out there, grab your kettlebell, and give this beginner workout a show. Stay tuned for more kettlebell routines.
Troy,
These routines are definitely going to get your body built. That’s why I love kettlebells. With just this one piece of equipment you can stimulate muscles you would normally never hit. Thanks the sharing.
Mitchell
Mitchell,
Thanks for the comment. I think that is why I’ve loved kettlebells too — just one piece of equipment does so much. I’ve actually sold off my bench since it was just collecting dust.
-Troy
Troy,
Thanks for the informative video. I have been thinking about using kettlebells to get back into working out and your routine seems like a perfect place to start out.
How long does it normally take doing the beginners routine faithfully to see some results?
Thanks,
John
John,
In a few days you should definitely be “feeling it”. If you keep at this for 3-4 weeks you should start seeing some visible results.
Also check out the Turbulence Training Kettlebell Revolution V2.0. Chris and Craig have combined some great workout ideas that integrate excellent kettlebell routines with metabolic interval training. A great combination for fast results http://cubedwellerfitness.com/promo/TT-Kettlebell (affiliate link)
Keep us updated on your progress!
-Troy
Troy,
I have been using this routine for approx. 4 weeks now and I am starting to see some good results.
My next question is; how long should I continue to use this routine or should I change it up?
Thanks again,
John
John,
That’s awesome! As a beginner you could keep at it for a few more weeks. As a rule of thumb I tend to change my routine every 4-6 weeks – both to keep my body adapting and to help keep me interested.
To change things up two options come to mind:
1) Dig into Chris Lopez’s program Kettlebell Revolution. He has pulled together full workouts that you can jump right into.
2) Dig through the Kettlebell Guide
It really depends on your goals and how much you want to build your own programs.
Let me know what you decide, or if you have more questions.
-Troy
This helped me get back in shape, after years of being a couch potato.
Now i am a regular at a local gym, and have so much energy again.
Thanks Troy, good video and simple routines perfect for starting out.
YEAH! Thanks for sharing. So glad to be part of the process to help you find that extra energy to enjoy the day!
Hi,
Is this program safe during pregnancy? I need a routine I can do inside because I am struggling with the cold weather in Australia at the moment. I have a 4kg kettlebell, is that suitable.
Thanks.
Timenah, I would say to check with your doctor first. But starting light like the 4kg kettlebell should be a good place to start if your doctor doesn’t have any concerns with you staying active. Some times there are so many different types of complications that can come along with pregnancy it is hard to say without knowing your history. Ask, then try it out.
I’d love to hear how it goes. Finding ways to exercise inside can be a challenge. Kettlebells and bodyweight are both good options.
-Troy