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.

     

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