Beginner's KettleBell Workout

Anyone who is new to kettlebell workouts should know that this style of exercising can be done by just about anyone. If you are motivated to stay fit and willing to learn a few new exercises, kettlebell workouts won't be too difficult to master. Without further adieu, let's take a look at the basics of a beginner's kettlebell workout.

The General Structure of a KettleBell Workout

The manner in which you exercise with your new kettlebell will determine how fit you become. It is imperative that you complete the exercises outlined below back-to-back without stopping to rest. Once you have performed each exercise, allow yourself a few minutes to catch your breath, drink some water and possibly consume some protein. Then jump right back into your kettlebell routine, repeating the exercises for a total of two circuits. If you still have energy at that point go ahead and perform a third circuit. Use a 10- to 15-pound kettlebell and perform this beginner's routine two or three days each week.

The Around the Body Pass

This simple exercise begins with you holding the kettlebell in front of your midsection with both hands. Stand so that your feet are aligned with your hips. Move the kettlebell to your right hand, then slide both arms behind your back. Pass the kettlebell to your left hand and bring it back in front of your body to complete a full circle. Repeat ten times. Switch directions and repeat ten more times.

The Front Squat

Begin with your feet aligned with your hips. Hold the kettlebell with both hands at chest height. Bend your elbows and keep them close to your body. Keep your back perfectly straight, hold your chest high, push your hips backward and bend at the knees to create 90-degree angles. Press downward into the mat with your heels and return to the standing position. Perform a total of 10 reps.

The Bent Row

Hold the kettlebell in your left hand, perform a slight squat and bend forward with your hips to make your torso parallel with the ground. Allow the kettlebell to hang at arm's length. Maintain a still torso as you pull the kettlebell toward the side of your chest. Lower down back to the starting position to complete the rep. Perform 10 reps, switch sides and perform 10 more.

The Dead Lift

Stand with the kettlebell on the floor in between your feet. Squat down, grab the kettlebell handle with both hands and maintain a flat back. Flex your abdominal muscles, squeeze your glutes and gradually push your heels downward as you stand. Keep your arms fully extended throughout the dead lift. Perform 10 reps.

The Figure 8

Stand with your knees bent in a slight squatting position. Maintain a straight back with your chest elevated. Hold onto the kettlebell behind your right leg with an arm positioned on both sides of the leg. Grab the bell with your right hand, swing it forward in front of the right leg, between your legs and behind your right leg. Grab the kettlebell with your left hand and swing it out in front of your left leg, in between your legs and behind the right leg. Perform 10 reps.

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