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.
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REMINDER:
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WARM UP
| 1:00 | Cat/Cow |
| 1:00 | Arm Circles |
| 1:00 | Bodyweight Squats |
| 1:00 | Bodyweight Overhead Shoulder Shrugs |
| 1:00 | High Knees* |
*High Knee modification: Perform as a walking exercise instead of a jumping (plyo) exercise.
WORKOUT x 3 ROUNDS
| 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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This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.