Beginner’s Kettlebell Blast – Home Workout

Hi everyone,

With New Year around the corner, I thought that I would devise a workout that is less intimidating for those just starting out in their fitness journey. This way, those who are planning to start in January can have a little time to watch some tutorials first.

The beauty of Kettlebell workouts is that, even if you are not a beginner, you can still make this a challenging workout, so no excuses! Add more rounds, add more weight, add a Tabata at the end, do burpees between each exercise?? Or, make round one strength (increase weight, reduce reps), keep round two as it is, then a cardio blast at the end of your choice 🙂 Adapt it to your needs and your preferences and bring your individual flair to the table! I can’t wait to have the forum up and running, because I will have a section just for workout ideas / reviews, so you can all post your own 🙂

You may be wondering why I have called this a beginner’s kettlebell workout. Well firstly, each exercise will be in my Exercise Tutorial section (by the end of this week) so the teaching will be available, and secondly these exercises are classed as less technically taxing. However don’t be fooled by their apparent simplicity, each exercise should be practiced first, and care should be taken at all times to protect joints and vulnerable muscles – especially if you are new to kettlebells.

For the sake of beginners I decided this workout should focus on muscular endurance (resistance/toning), this means there is a higher repetition range of 12-15. When you are confident at these exercises, you can play around with weights and reps and make it more strength-focused. However, being new to either resistance training and/or Kettlebell training, you will first need a foundation of co-ordination, body awareness and ability before jumping right into heavy weight training and low reps. If you plan to workout, say 3 times per week to start with, this type of workout will be ideal for the first 4-6 weeks. Then you can start adding in heavier training. That’s not to say though, you can’t try some of my BodyWeight or Mix N Match workouts if you feel ready. By all means give them a try too. I am just warning against doing too much too soon.

I should also say that for beginner’s if you can’t make the 15 reps, aim for 12. If you aren’t managing 12 yet, you may need a lighter weight. If that’s not possible, then reduce the reps to 10 and try and build up. Also the reverse is true, if you can comfortably reach 15 reps and still have a few left in the tank, your kettlebell is too light. 18 reps should be the absolute MAX. To solve this, use a heavier Kettlebell or, slow the tempo. And change the push press to Military Press 🙂

Just a side note, the workout “type” will be organised soon, to reflect their main focus, so you will be able to find what you’re looking for easily.

Now, for the workout. All exercises bar the swings are set reps, the swings are timed, so for beginners, you can set your Gymboss Interval Timer or other timer to count down 30 seconds.  Those who are not beginners do 45-60 seonds for the swings. The aim for beginners is to complete at least 2 rounds of the 8 exercises below. For my workout I completed 3:

  1. Kettlebell Goblet or Front Squat x 15 reps
  2. Two-Handed Kettlebell Swing x 30 seconds
  3. Kettlebell Single Arm Row (right) x 15 reps
  4. Kettlebell Single Arm Row (left) x 15 reps
  5. Two-Handed Kettlebell Swing x 30 seconds
  6. Kettlebell Sumo Deadlift x 15 reps
  7. Kettlebell Push Press (right) x 15 reps
  8. Kettlebell Push Press (left) x 15 reps

Please remember to warm up before and cool down after this workout.

That’s it for today everyone. The next workout will be a killer and I hope you all find a way to challenge yourselves with this one.

I hope to hear some feedback from anyone who did this, especially beginners – I’d really like to know how you found it.



  • December 31, 2010

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