When choosing the weight of your kettlebell, ensure it is a weight that you can control safely with good form for each rep.

Time: 15 Min Difficulty: 3 / 5 Equipment: Kettlebell

Start lighter than you think you need. Keep your grip relaxed, breathe through the work, and leave a little in reserve on every set. If you are new to kettlebell movements, practice the technique before adding rounds or weight.

Warm-up

This workout focuses on your arms, and shoulders while also requiring a stable core and warmed up legs. So make sure those muscles are activated with the warm-up below!!

  • Arm Circles 60 Seconds
  • Mountain Climbers 60 Seconds
  • Leg Swings 15 Reps Each Side

Main workout

Start light until you are used to the movements! Some of these movements may challenge your range of motion or you may find a part of a movement more challenging than the rest. Once you are used to the movements, feel free to increase the weight until it is challenging again. Do these 5 exercises for 3 sets. Rest for 1 minute between sets.

  • Kettlebell Side-To-Side Swings 15 Reps
  • Kettlebell Halos 10 Reps
  • Kettlebell Around the Worlds 15 Reps
  • Kettlebell Swings 15 Reps
  • Kettlebell Horizontal Press 10 Reps

How to adjust it

  • Use a lighter bell or fewer reps if your form starts to break down.
  • Add a longer rest between sets if you need to
  • Don't be afraid to use multiple weights if one movement is much more challenging than another.

Additional Exercises

If you are looking for more exercises to try, these are some of my favorites! Same rules apply, be careful with weight until you understand the movement and are sure you can do it safely and with proper form. The reps shown are a good place to start as you get a feel for the exercises.

  • Kettlebell Dig Clean To Halo 5 Reps Each Way
  • Kettlebell Kneeling Twist Press 10 Reps Each Side
    Man performing a kettlebell kneeling twist press
  • Kettlebell Figure 8 5 Reps Each Direction