Train Along With Me – Beginners Kettlebell Workout

Hi everyone,

Lately I have been so busy focusing on my own goals that I had forgotten that there are many beginners here too. I realise from once being a beginner that, while inspiring, seeing these advanced workouts can also be intimidating.

After hearing from my sister (who has recently become addicted to my workouts) that she often forgets her form while trying to remember the exercises from my usual format; so I thought I would follow her suggestion and put together another “Class-Style” or “Train-Along-With-Me” workout for beginners to follow. In addition I have filmed a tutorial specifically for this workout to save you time searching through all the separate exercises tutorials.

Of course those who follow the more advanced workouts need not feel this is too easy as we should all know how to progress the exercises by now. If not, then leave a comment and ask 🙂

The Workout Prep

Set your Gymboss Interval Timer for 9 cycles of 30 seconds rest and 30 seconds effort. After your Warm Up then aim to complete 2 or 3 rounds of the following 9 exercises. Remember to check out the tutorial first and then you can do one full round with me in the second video. I will give you cues and hopefully a little motivation throughout!

  1. *Kettlebell Goblet Squat
  2. Single Arm KB Row (right)
  3. Single Arm KB Row (left)
  4. Two-Handed KB Swing
  5. Plank Climber or Push Up
  6. *KB Alternating Reverse Lunge
  7. **Push Press (right)
  8. **Push Press (left)
  9. KB Alternating Swing

* These exercises can also be performed with body weight only if preferred.

** The Push Press is the only exercise in this workout that requires you to Rack the Kettlebell. For proper “Racking” technique, please see the next video.

Now you are ready to complete the workout! Have fun 🙂

Take about 1-2 minutes rest between each round and then repeat as many times as you want, but I recommend 2 or 3 rounds in total; which equates to a good 30 to 40 min training session.

The Workout

Cool down and stretch to complete the training session.

Leave your feedback below and let me know what you thought of the format and the workout. Any queries on the exercises? – ask below 🙂



  • October 14, 2011

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