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Kettlebell Workout Routine Full Body | Tricep, Chest, Back

Young athlete using kettlebells while exercising squats during sports training in health club.

Are you ready to start a fantastic kettlebell workout? This guide will show you how to use a kettlebell effectively for your specific goals!

  1. Nerd Fitness 20-Minute Kettlebell Workout: This includes a video demo. It’s a circuit workout you repeat three times, with exercises like Halos, Goblet Squats, and Kettlebell Swings.
  2. Holding a Kettlebell: Learn the right way to hold a kettlebell.
  3. Top 6 Kettlebell Exercises for Beginners: These are simple yet effective exercises to get you started.
  4. Choosing the Right Kettlebell: Tips on selecting the best kettlebell for your level and goals.
  5. Intermediate Kettlebell Workout: Once you’ve mastered the basics, level up with this workout.
  6. Weight Loss with Kettlebells: Understand how kettlebell workouts can aid in weight loss.
  7. Kettlebell Worksheet Download: A helpful resource for tracking your workouts.

This workout is designed for our online coaching clients and has shown great results. It’s suitable for doing at home or in the gym with just one kettlebell. The workout helps build strength, burn fat, and enhance your overall fitness.

The 20-Minute Beginner Kettlebell Workout

You’ll perform a circuit three times, with exercises like Halos, Goblet Squats, Overhead Presses, Kettlebell Swings, Bent Over Rows, and Front Rack Reverse Lunges. Aim for 3 full circuits for a complete workout.

Kettlebell Progression Chart

How to Hold A Kettlebell

Watch the instructional video for the correct technique.

The 6 Best Kettlebell Exercises for Beginners

  1. Kettlebell Halos: Move the kettlebell around your head like tracing a halo.
  2. Kettlebell Goblet Squat: Squat while holding the kettlebell with two hands.
  3. Kettlebell Overhead Press: Press the kettlebell straight up, driving the movement with your fist.
  4. Kettlebell Swing: Swing the kettlebell up from a bent-over position.
  5. Bent Over Row: Lift the kettlebell towards your stomach while keeping your back straight.
  6. Front Rack Reverse Lunge: Lunge back with the kettlebell resting between your arm and chest.

What Type of Kettlebell Is Best?

Consider factors like standard vs. competition, weight, ballistic vs. grind, and handle quality.

Can You Lose Weight with Kettlebells?

Absolutely, kettlebell workouts can be a highly effective tool for weight loss when paired with a balanced diet. Here’s how kettlebells contribute to weight loss and overall fitness:

  1. High Caloric Burn: Kettlebell exercises are dynamic and engage multiple muscle groups simultaneously. This whole-body workout increases your heart rate, boosting your metabolism and leading to a higher caloric burn both during and after the workout.
  2. Building Muscle: Regular kettlebell training helps in building lean muscle. Muscle tissue burns more calories than fat, even at rest, enhancing your overall metabolic rate. More muscle mass means your body burns more calories throughout the day, aiding in weight loss.
  3. Improves Functional Strength: Kettlebell exercises improve functional strength, which enhances your ability to perform daily activities. This increase in physical activity can contribute indirectly to weight loss.
  4. Afterburn Effect: Kettlebell workouts can lead to what’s known as the ‘afterburn effect’ (Excess Post-exercise Oxygen Consumption – EPOC), where your body continues to burn calories at an elevated rate after the workout is over.

Feeling lost in your fitness journey? Download our app for personalized coaching, guiding you every step of the way towards your goals. Get the support and expertise you need, right at your fingertips with PumpX!

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