Try Our Beginners Kettlebell Workout This January

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If you’re new to kettlebell training, this beginners kettlebell workout teaches you some of the fundamental movement patterns, while torching body fat and building full-body strength. Give it a go this January…

Get to grips with kettlebell training and you will not only torch body fat and build muscle, but also build explosive power and all-round stability to achieve a stronger, leaner physique that’s less prone to injury.

This beginners kettlebell workout is a circuit format, so you will complete each move back-to-back with no / minimal rest in-between.

If you’re fresh off the back of a heavy and sedate Christmas break, this is the perfect type of workout to help you bounce back to full fitness in January – and all it requires is one bit of kit.

Complete novices can be comforted by the fact the rep ranges are low. But if you begin and find it’s too physically taxing, forget the circuit for now and instead perform 3 sets of 12 reps for each exercise (6 each side for the unilateral moves), resting for 60 secs between sets.

The beginners kettlebell workout to try this January

man in fitness kit demonstrating how to do a kettlebell swing

1a. Kettlebell swing

Reps: 12
Rest: Move straight into 1b

  • Swing the kettlebell between your legs with both hands, then pop your hips forward to drive it up to around chest height.

man in fitness kit demonstrating how to do a goblet squat as part of a beginners kettlebell workout man in fitness kit demonstrating how to do a goblet squat as part of a beginners kettlebell workout

1b. Kettlebell goblet squat

Reps: 10
Rest: Move straight into 1c

  • Hold your kettlebell by the base with both hands.
  • Keeping your back straight and chest up, lower into a squat.
  • Brace your abs and drive through your heels to stand.

man in fitness kit demonstrating how to do a single-arm kettlebell high pull as part of a beginners kettlebell workout

1c. Kettlebell single-arm high pull

Reps: 6 each side
Rest: Move straight into 1d

  • Stand tall with the kettlebell in one hand.
  • Keeping your abs braced, row the weight back and up – think about aiming for your hips rather than your ribs – leading with your elbow.
  • Lower under control.
  • After 6 reps, switch arms and repeat.

TIP: To work your shoulders and upper back more effectively, always lead with your elbow as you pull the kettlebell upwards. And always lower it under full control.

man in fitness kit demonstrating how to do a single-arm kettlebell press as part of a beginners kettlebell workout man in fitness kit demonstrating how to do a single-arm kettlebell press as part of a beginners kettlebell workout

1d. Kettlebell single-arm press

Reps: 6 each side
Rest: Move straight into 1e

  • From the rack position, press the kettlebell overhead, keeping the bell resting against your forearm.
  • Lower the weight under control.

TIP: The rack position is when the bell rests against your shoulder, supported with your wrist underneath it. This is a common start and end position for many kettlebell moves.

man in fitness kit demonstrating how to do a kettlebell bent-over row man in fitness kit demonstrating how to do a kettlebell bent-over row

1e. Kettlebell single-arm row

Reps: 6 each side
Rest: Move straight into 1f

  • Hinge from your hips with the bell in one hand.
  • Row it up to your hips, leading with your elbow, then lower it under control.

man in fitness kit demonstrating how to do a kettlebell crunch

1f. Kettlebell crunch

Reps: 10
Rest: 2 mins, then repeat the circuit 2 more times

  • Lie on your back holding the bell with both hands.
  • Engage your abs and raise your torso off the floor.
  • Pause at the top, then lower.

TRX Rubber Coated Kettlebell

This TRX Kettlebell is the perfect tool for the job

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