A Beginner Kettlebell Workout

This post is a response to one of the most frequently asked questions I get as a kettlebell instructor: How to put together a beginner kettlebell workout.

In the RKC system, the Swing, the Get Up, and the Goblet Squat are the three ‘basic’ kettlebell exercises. With that in mind, let’s take you through a classic KB routine that focuses on these three drils:

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 to three times through.

Make sure to choose movements that hit different parts of your body – for example:

  • 10 body weight squats
  • 10 push ups
  • 10 sit ups

Repeat this sequence two times without rest.

Now grab your kettlebell. Perform three sets of 15-20 reps of Kettlebell Swings. Take 30 seconds of rest between sets.

Next, perform three sets of 15-20 reps of Goblet Squats. Take 30 seconds rest between sets.

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

Give that beginner kettlebell workout a go and let me know what you think!

P.S. Head over to my kettlebell basics blog if you’d like to get a free copy of my Beginner’s Guide to Kettlebell Training by clicking here

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