Beginner Kettleball Routine

“The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness… a great way to get a whole body workout in arelatively short period of time.” The American Council on Exercise (ACE)

I love it too. Its fun and it works with different movements – a good change from my Les Mills BodyPump class in the gym.

The form is very important, so if you are attempting it for the first time, I suggest you consult with a Kettlebell trainer.

I get lots of workout inspiration from YouTube. Here’s a glimpse of my Beginner Kettlebell 33 mins routine by Fitness Blender and the weights I used. If you are a beginner, I suggest you start with lighter weight, get your form right and progress to heavier weights when you get used to it.

1. Around the world (20 each direction) 12kg
2. Figure 8 (14 each side) 8kg
3. Two Handed Swing (20 reps) 12kg
4. Cleans (14 each side) 8kg
5. Halos (10 each direction) 8kg
6. Dead Lifts (20 reps) 12kg
7. Squat Curls (20 reps) 8kg
8. Bend over Rows (14 each side) 8kg

That’s 1 round. Repeat 3 rounds with 1 min rest between each set.

The benefits you can derived from Kettlebell training:

1. Improved strength & endurance
2. Enhanced athleticism (flexibility, co-ordination & balance)
3. Promotes weight loss
4. Lean and functional muscle mass
5. Strengthens the entire posterior chain
6. Strengthens the core muscles.

Give it a try today and let me know what you think!