Hey,

I recommend doing as many good reps as you can. If you find that your reps (except in the swing) are always higher than say 15, then I would consider an increase in the weight you use.

Each time you do the workout, simply try and beat your score. Eventually you can play about with intensity and advancing the exercises, but trying to do more reps is good for now 🙂

Hope this helps.

Cheers
Marianne

I recently just discovered your website and I learn a lot from your blog posts and articles. I just stopped taking formal KB lessons and your website is a big help in polishing what I have learned then and learning new techniques to aid in my workouts. For this workout, what will be a good number of reps per move as a beginner? I’m trying to plan out my exercises per day so it will be a great help if could answer my question. Thanks!

Much love from the Philippines,

Reese

Thanks for the advice, I will do just that.

Cheers
Paul

Paul, I think you will see better results focusing on resistance and HIIT training. Great job on this one btw 😀

Hi Marianne,

3 times through today, tried 15 seconds of jumping jacks between sets with 1 min and 45 rest. I am aiming for 30 seconds of rest between sets. The other 1 min and 30 secs will eventually be active rest, jumping jacks or high knee running in place with up to 6 passes through the circuit. I think I should be able to do 6 passes through in 6 months.

My other workouts are going to be tabata or minute drills. I am going to drop the slow cardio. I hope to see better results with my fat loss.

Paul

Thank you so much, you are a sweetheart.

I will get on and do the work out now 🙂

Good thinking to jog for active rest! 5 rounds will be a great goal for next time. I think if you keep setting daily or weekly short-term goals, they are stepping stones to your destination and make it all more fun 🙂

Cheers
Marianne

Hi Marianne,

Just did 3 rounds jogging in between exercises and I am pouring. Thanks for this. Shall aim for 5 rounds next go round. Going to do some yoga now to stretch.

Ana

Hi Jo, thank you for you comment 🙂

I would say that for a beginner, you could start with 3 x 30 minute workouts like this and 2 days of moderate activity like hill walking, cycling or yoga, then 2 days recovery (active recovery, like housework etc). The thing to remember when you are just starting out is not to do too much too soon. Even though you are keen, you need recovery time for your muscles in between days doing a new type of training. Gradually you can increase the intensity of the KB workouts and increase the weights that you use, but recovery is always important. Just go on how you feel. Some weeks I can train every day and be fine, but other times (depending on other stresses) I need more time to rest. These weeks do me the world of good 🙂

It’s great that you have started this journey, and I am sure you will notice great changes in yourself 😀

I am very over weight, and have just bought a Kettle BEll. I love this work out, as it is simple and I can do most of the excercises.
I want to improve me core strength and also burn fat. How many times a week should I seriously be working out and for how long? I have been doing at least 20 mins each day- but could do more.

Thank you for all the time an effort that you put into your blog and videos, I really appreciate your warmth and sincerity that shines through.

best wishes