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Beginners Kettlebell Workout

by Jeffrey McCarrell on May 10, 2019

Here's the workout:

Workout will be performed as a circuit and reps will start at 5 and go down to 1.
  • Kettlebell Deadlift
  • Kettlebell Goblet Squat
  • Pushups

Perform 5 reps of DL, then 5 reps Goblet Sqt., then 5 reps pushups. Short rest then 4 reps DL, 4 reps Gsqt., 4 reps pushups. Short rest then 3 etc. till you get down to 1 rep. Perform circuit 1 to 3 times with 2-minute rest in between rounds.

Technique pointers:

Kettlebell Deadlift -
  1. Stand with your feet shoulder width apart. Place the kettlebell in between your feet, handle aligned with heels.
  2. Find the crease in your hips and push butt back behind you as if you're looking for a chair. Remember that the move is NOT a squat but a hinge!
  3. Grab the bells handle, keep your heels planted down. Take an inhale from the nose and stand up all the way. Exhale when you stand up. Squeeze your glutes and abs. Keep tension on your grip.

Goblet Squat-

  1. Feet should be shoulder anywhere from hip to shoulder width, feet can slightly turn out or keep toes straight ahead.
  2. Grabbing the kettlebell by the "horns", inhale and bend your knees. Slowly lower yourself till elbows slide inside of knees. So your legs should be slightly below parallel. Make sure your chin is tucked behind the handle of the kettlebell. No text neck allowed!
  3. At bottom of squat take a breath to brace your core. Exhale as you stand up and squeeze glutes at standing position.

Pushup-

  1. Come into a high plank. Arms fully extended and crease of elbow facing forward. Wrists and hands under shoulders and toes on the ground. It is critical that you flex your abs and maintain a tight core. Avoid a swayback position!
  2. Inhale, bend your elbows and lower body to the floor. If going to the ground is too difficult then lower half way to floor. Stay tight through the core. Exhale and push through palms, activate triceps to fully extend arms.
  3. Modification - Pushups can also be done off your knees till you get stronger. Another option is to raise your hands on a bench or table. Tight core and breathing are the same as full pushups. Inhale down, exhale up.

Frequency

- Feel free to do this workout 2-3x per week allowing at least one day in between sessions. This is a fun, basic, challenging workout that will work your entire body. You'll feel great after doing it! Good luck

Meet The Instructor

Jose Fuentes, is a Certified White Belt in the Viking Ninja system. This involves Steel mace and Body weight exercises and techniques. He is also a Kettlebell Coach, recieved training through Strongfirst and was an instructor under their banner for four years. He is also has Blue Shorts in Muay Thai under Kru Yai Ben Marrs and over 28 years in the business.

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