Beginner Kettlebell Workout

Training with kettlebells is a great way to challenge your whole body using movements that aren’t safe with dumbbells, thanks to the unique handle design. With the current worldwide pandemic still on-going, many of my clients have chosen to continue to train at home, using the fitness equipment they were able to procure (it was very interesting to see what everyone was able to get their hands on when stores were selling out!) so I’ve been finding creative ways to exercise with very little equipment – you can actually do these workouts with only one single kettlebell! In fact, this blog is actually directed at someone who is in this situation, whom I wanted to help.

Below are 15 kettlebell exercises you can do in your home for a great full body workout! You’ll see five videos with three movements in each video. You can do one set of every exercise for a giant workout, or use each video exercise tutorials to coach you during five shorter workouts, completing three to five sets of each of the 3 exercises. Your repetitions (the number of times you do the movement before resting) are ten to fifteen times. If your kettlebell is lightweight and this feels easy, increase the rep range to twenty to thirty.

I hope you enjoy this series and welcome you to reach out if you are interested in a custom online personal training program. Having a coach to motivate you and provide you with specific instructions when it comes to diet and exercise is a game changer! You can visit client testimonials and success stories by clicking here, and if you’re ready to sign up, email me so we can discuss your fitness goals and accomplish them together!

This workout and MANY MORE are available for just $39/month in my fitness membership website!

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Goblet Squats

Fit Tips: Push butt back as if you’re sitting down into a chair, weight in your heels. Your back should ALWAYS remain straight during exercise – you can protect your spine and maintain this positioning by contracting your abs tightly throughout the movement.

One Arn Row

Fit Tips: Think about putting the kettlebell into your bellybutton, as opposed to straight up near your chest.

One Arm Press

Fit Tips: This exercise is helpful to do using a mirror, so you can watch that your arm is forming a ninety degree angle and safeguard your body from injury by only working within this intended range of motion, Keep your abdominals tight so your lower back doesn’t arch.

Chest-Loaded Swing

Fit Tip: Before you begin, bend your knees slightly and lock them in that position. This helps you to control the positioning of your upper body and takes strain off your joints.

Shoulder Halo

Fit Tip: The stretch in your core when you first add this exercise to your fitness routine is sure to wake up the muscles in your midsection! As you extend behind your head, listen to your body and reduce your range of motion if you feel any pain in your shoulder.

Hip Halo

Fit Tip: I love this fun exercise! As with the Shoulder Halo, you will need to reverse the direction and complete two sets rather than one to avoid developing a muscular imbalance. Go at your own pace – we don’t want you to drop the kettlebell on your toes!

Figure 8 Leg Pass with Bicep Curl

Fit Tip: Don’t stress if you feel awkward doing this exercise at first! You can just focus on the figure 8 and remove the bicep curl if it’s too complicated. Here I go again, reminding you the importance of a straight back during the entire exercise please!

Single Arm Squat to Press

Fit Tip: Squats are a fantastic full body exercise! Adding the shoulder press will help you strengthen your upper body for more definition and shape.

Suitcase Lunges

Fit Tip: I know I miss travelling! So let’s pretend we’re lugging our suitcases around while we’re getting fit ;) Your front leg should form a ninety degree angle with you lunge, ensuring your knee doesn’t extend past your toes to protect your joints.

Kettlebell Swings

Fit Tip: This is another fantastic full body exercise that engages every muscle in a dynamic way to build strength and burn calories! Push through your heels as you drive your body upward and use momentum to swing the kettlebell up. Your shoulders should be pressed back and resist the forward pull of the kettlebell.

Sumo Deadlift with Upright Row

Fit Tip: You know I love a good deadlift! Apply that slight bend in your knee and lock your lower body position before beginning. If you feel any pain in your shoulder or below joints then simply remove the upright row portion of this exercise.

Tricep Press

Fit Tip: Shapely, firm arms help you age gracefully! Take note that my upper arm does not move and is locked in position like an anchor.

Push Presses

Fit Tip: If you only have one kettlebell, you can still do this exercise. Place your free arm on your hip and give even more attention to keeping a strong core. You should not twist your torso or arch your back to complete the movement.

Flutter Kicks

Fit Tip: Umm – one of my new favourite core exercises!! After shooting these videos, my abs were on fire! You can adjust the positioning of the kettlebell overhead to make this exercise easier, moving it further overhead as you gain strength. You should aim to keep your lower back firmly pressed into the ground for the entire exercise.

Sit Ups to Press

Fit Tip: This exercise is easier than it appears, because the weight actually helps you to sit up fully. If you have a pronounced tailbone and find a full sit-up painful, you can just do the push-press, or crunching portion, for amazing fitness results.