A Beginner Kettlebell Workout

by admin on December 14, 2009

Kettlebells

Let’s take two basic kettlebell movements – the Swing and the Get-Up – and put them together into a 15-20 minute gut-busting workout.

Start with a 10 minute warm-up – pick three or four body weight exercises like push ups, squats, sit ups, etc. and put them together into a circuit – do 10 reps of each about two-three times through. Make sure to chose movements that hit different parts of your body – for example:

10 body weight squats

10 push ups

10 sit ups

Repeat this sequence 2x without rest

Now grab your kettlebell.  We’ll start with sumo deadlifts.  Do two sets of 10 slow and deliberate reps, emphasizing the stretch in the back of the legs.

Next, perform five sets of 15-20 reps of kettlebell swings.  Take 30 seconds rest between sets.

Finally, do three Turkish Get-Ups on each side, switching sides with each rep.

Cool down and you’re done for the day!  This workout should only take you 15 or 20 minutes, but it’s guaranteed to leave you smoked if done with the proper intensity.  Try adding this into your regular routine two times a week – let me know what you think!

{ 1 comment… read it below or add one }

Douglas Clark January 31, 2011 at 4:13 pm

I am a beginner KB enthusiast. I am 60+ years of age but feel I am still a long way off from watching the potatoes grow from below. Having been introduced to the KettleBell and its workouts I want to make them part of a fitness routine. What I have been able to find, and this is true with so many workout programs, are alternatives to certain moves if the body is unable to perform a specified function. The Turkish Get-Ups in point are my issue. I am unable swing my legs through one another as part of the Get-Up or rest my body weight on my knees, also performing the full sumo squats is not easy as it places a uncomfortable pressure on my knees. Are there any tips or tricks for us folks who are willing to do the work to reap the benefits of the KettleBell yet have a few physical limitations that prohibit us from performing the routines the way they are instructed or am I reading to much into them and should just keep on keeping on doing the best I can?

My mind runs the marathon that my body can only dream about.

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