Workouts

Part three of the beginners kettlebell program builds on everything covered so far — more reps, an extra exercise, and a full 30-minute session that burns over 350 calories. Ten exercises including Turkish get-ups, American swings, clean press and lunge, windmills, and Russian twists give you a comprehensive total body workout. Follow along with the video and push through every movement with good form.

Part two of the beginners kettlebell program builds on the first full body workout with more reps and an additional exercise across two back-to-back rounds. Nine exercises including Turkish get-ups, American swings, windmills, clean and press, Russian twists, and press and lunge will take just under 30 minutes and burn around 330 calories. Follow along with the video and keep your form solid throughout.

The full body section of the beginners kettlebell program kicks off with eight foundational exercises designed to hit every major muscle group in around 20 minutes. American swings, Turkish get-ups, dead bugs, windmills, clean and press, Russian twists, and a 3-point press combine for a solid total body session that burns around 300 calories. Follow along with the video and focus on good form throughout.

The fourth and final lower body workout in the beginners kettlebell program is the most challenging one yet — and the most rewarding. Ten exercises including goblet squats, single leg deadlifts, hip thrusters, lateral lunges, lunge pass-throughs, and kettlebell squeezes will take around 28-30 minutes and burn well over 350 calories. Follow along with the video and push through every set with solid form.

Part three of the lower body beginners kettlebell program adds another exercise and increases reps from the previous sessions for a more demanding 25-minute session. Nine exercises including swings, goblet squats, single leg deadlifts, hip thrusts, lateral lunges, and calf raises combine for a complete lower body workout burning around 295 calories. Follow along with the video and keep your form solid throughout.

Part three of the lower body beginners kettlebell program adds another exercise and increases reps from the previous sessions for a more demanding 25-minute session. Nine exercises including swings, goblet squats, single leg deadlifts, hip thrusts, lateral lunges, and calf raises combine for a complete lower body workout burning around 295 calories. Follow along with the video and keep your form solid throughout.

The fourth and final upper body workout in the beginners kettlebell program is the most demanding yet — and the most rewarding. Ten exercises including snatches, windmills, one-arm press, lateral swings, curl press and tricep, and halos will take around 30 minutes and burn approximately 410 calories. Follow along with the video and push through every rep with solid form and real intent.

The lower body section of the beginners kettlebell program starts steady — giving you a solid introduction to lower body kettlebell training without overwhelming you. Seven classic exercises including swings, goblet squats, reverse lunges, deadlifts, hip thrusts, and calf raises across two rounds will take around 12 minutes and get the lower body nicely warmed up and working. Follow along with the video and focus on form before adding weight.

Part three of the upper body beginners kettlebell program increases reps across all exercises and adds the lateral swing to the mix for a more demanding 30-minute session. Nine exercises including windmills, clean and press, deadlift and upright row, curl press and tricep, chest press, and bent over rows combine for a solid upper body workout burning close to 400 calories. Follow along with the video and keep pushing at a steady controlled tempo.

Part two of the upper body beginners kettlebell program builds directly on the first session with increased reps and an additional exercise to keep pushing progress forward. Eight exercises including swings, windmills, clean and press, deadlift and upright row, bent over rows, chest press, and one-arm pulls combine for a solid foundational upper body session. Follow along with the video and focus on form and control throughout.