BEGINNER | Kettlebell Knockout

In the many years I've been a certified trainer, I love using kettlebells and training others to. They're a great way to build strength and coordination, and honestly, it's just FUN to swing around cast-iron (with control!). Kettlebells are a great addition to a home gym, but this workout can also be done at your gym! Today, we've got a great 3 round Beginner focused workout if you're just getting acquainted with kettlebells. We recommend using a 10-15lb kettlebell for this workout.

In 2 minutes, complete 10 burpees. Then, complete each exercise back to back. Once you're finished with your circuit, rest for 1-3 minutes. Then repeat for a total of either two or three circuits. 


2:00 10 x Burpees Rest for remainder of time
8-10 x reps  Kettlebell Goblet Squat 
8-10 x reps  Kettlebell Lateral Lunges EACH SIDE
8-10 x reps  Kettlebell Swings
8-10 x reps  Kettlebell Deadlifts
8-10 x reps  Alternating Kettlebell Press* EACH SIDE
8-10 reps  Kettlebell Upright Row*
1:00 - 3:00  Rest & begin another round!


*If you only have one kettlebell, for the press, perform the exercise on one side before switching to the other side. For the upright row, hold your kettlebell with both hands at the handle.

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