Kettlebell Workout Program Beginner Level

Exercise

Amount of Time

Important notes

Two –handed Kettlebell Swing

1-3min

Remember to drive hips forward explosively (but smoothly) while swinging the kettlebell forward

Two-Arm Kettlebell Row

1-3min

Pull kettlebells towards your stomach maintaining spine-neutral position (back straight, chest out) and keeping your elbows tucked in

Alternating Kettlebell Press

1-3min

A good alternative to bench presses but demands a compound wrist and arm movement.

Woodman’s Chop

1-3min

Remember to keep your lower back in its natural arch and to pivot.

Goblet squat/Front Squat

1-3min

Squat as low as you can and drive back up through your heels.