Fitness Blender's Beginner Kettlebell Workout – Kell's Kettlebells Routine for Total Body Toning



this is fitness splinters beginner kettlebell workout this workout consists of a three-minute warmup followed by a three Elle routine of three rounds of eight different exercises let's go and get started with our warm-up cardio our first exercise is jogging in place we're doing this for one minute go ahead and get ready and begin it's a nice quick pace don't worry about really killing yourself here you're just trying to slowly bring that heart rate up if you want to switch it out with jumping jacks or some other kind of cardio that's perfectly fine you all right we're almost done and let it relax I just move on to the next one the slow butt kickers and arm swings go ahead and get ready and begin just nice and slow rocking back and forth bring that heel up as close to your butt as is comfortable then swing those arms and fry that chest then back behind you making sure you alternate which hand is on top each time just make sure you keep that motion nice and slow under control just try to open up that range of motion just a little bit more you and almost done and let it relax all right moving on to the next one jogging in place with arm swings it's just a nice light jog go ahead and get ready and begin let's keep those feet moving nice and quick slowly moving those arms around a nice big circle from front of your body to behind your body and then back again you want to alternate directions and you want to alternate which arm you're using just keep it going back and forth making sure you're switching those directions you all right I got about 5 seconds left those legs and should be nice and warmed up and go ahead and let it relax next up we've got our first round of the kettlebell routine our first exercise is the around the world go ahead and get ready and begin standing nice and straight and tall those feet just a little bit wider than shoulder-width apart you're just going to swing a nice big circle around your body with that kettlebell just work on transitioning that weight from hand to hand going from one edge of the handle to the other edge of the handle make sure you're not actually swinging it from the middle back and forth you want to make sure you're going from side to side now if you've never used kettlebells before make sure you start with a really nice light weight you don't have to necessarily move this fast you just want to kind of get comfortable with it first all right we're going to switching directions here in just a second just slow that kettlebell down swap direction start getting going the opposite way it's going to feel really awkward at first because you've been going the opposite direction for so long just kind of take your time get used to it you almost done and let it relax all right let's go ahead and move on to the next one this is a kettlebell figure eight and we bending over for this one going in between those legs so get those legs a little bit wider apart go ahead and get ready and begin squat down and grab that kettlebell and swing it around and behind your leg bring it back through those legs kicking it off of that other hand then swing around the opposite leg bring it back around to the original hand so going to take a little while to get used to this motion just do it nice and slow at first and then you can start speeding up as you become more comfortable with it the main thing you want to really focus on on this is your transition from hand to hand you actually want to kind of throw that kettlebell from hand to hand those fingers facing straight back towards each other you don't want to actually transfer it from one edge of the handle to the other you actually want to throw it the middle of the handle from hand to hand go ahead and switch directions you're going to go opposite direction the motion is identical you're just moving that kettlebell in the opposite direction so you're going from behind your leg swinging it in front and then bring it through your legs transitioning behind you as opposed to transitioning throwing the kettlebell forward between your legs you and we're almost done and let it relax alright let's move on to the next one this is the two-handed swing go ahead and get ready and begin go ahead and grab that kettlebell with both hands palms facing back behind you nice and slow come up with a squat motion throwing that kettlebell up to about shoulder height no higher then nice and slow back down if that squat is that kettlebell drops back down you actually want to kind of drive this motion with your legs and then use just a little bit of shoulder to get that kettlebell up just that last a little bit then nice and slow let it come back down using those shoulders actually decelerate that kettlebell as you drop into that squat and then throwing it right back up the main thing you want to focus on this is making sure that back stays perfectly flat and never let that background out and there's a last one right there go ahead let that one relax next one is a kettlebell clean you'll be doing this with one hand only go ahead and get ready and begin there's a nice quick motion the first thing you need to make sure is you're keeping that back perfectly flat the entire time you drive those legs up building momentum into that kettlebell so you can swing it up to that shoulder rotating that hand as it comes up using a bicep and shoulder just a little bit to roll it just on the outside of that forearm then nice and slow drop it right back down every single time you come up you want that kettlebell to kind of sit in between your form and your bicep and just rest for a second before you drop it back and there's your last one right there go ahead let it relax alright we're going to do the same thing on the other hand go ahead and get ready and begin that same quick drive motion with those legs kicking that kettlebell up to the outside of that shoulder rolling that fist just a little bit so you're that kettlebell comes between that forearm and that bicep rests in between that little V right there for just a second and then roll it right back down right between those legs and then drive it right back up with those legs almost done just one more and let it relax all right let's move on to the next one this is the kettlebell halos go ahead and get ready and begin holding on the outside of that handle you're nice and slow bring it up across your left shoulder back behind that head down across that right shoulder then pause in front of your body and then reverse that direction up across that right behind your head down across that left pause in front of your body just keep altering it back and forth trying to keep those elbows in towards your head as close as is comfortable making sure those elbows don't splay out to your sides make sure that circle doesn't get too big just keep that motion under control at a nice even pace you we're almost done just one more back around and let it relax alright let's go ahead and go to the next one the straight leg deadlifts go ahead and get ready and begin this is done with a perfectly flat back and keeping those legs nice and straight the entire time so you can tip straight forward get that kettlebell just a few inches off the ground and then come straight back up to a full extension get a nice straight line for your shoulder all the way down to your angle then bend it that hip socket tip straight forward again and right back up you're just letting that kettlebell just hang dead you almost down just couple more repetitions and is your last one right here and let relax all right it's going to move on to the next one this is a squat curl go ahead and get ready and begin squat down nice and low curling that kettlebell up to your chest at the bottom nice and slow stand back up the very top of that range of motion drop that kettlebell back down and then start your squat again it's a nice slow controlled motion with a nice deep squat and a tight curl at the bottom you is your last one right here and let it relax all right our next exercise is the bent over row going get ready and begin nice and slow draw that kettlebell up and out to the side perfectly flat back trying to get that upper body as parallel to the ground as you possibly can so lean forward from those hips as much as you possibly can nice flat back then draw that elbow up and out to the side almost done just two more repetitions and there you go go ahead let it relax we're going to switch sides we need the same thing in the opposite side go ahead and get ready and begin never bend over at those hips try to keep that back as flat as you possibly can try to keep that chest as perpendicular to the ground as you can is even with the ground then nice and slow pull that elbow up and out to the side trying to keep that forearm directly down and eat that elbow almost done just two more repetitions and there you go go ahead let it relax all right those end of round number one go ahead and pause it here if you need a little more rest let's go ahead and get started with round number two we're going to start back over with around the world go ahead and get ready and begin go ahead and get that kettlebell going a nice big circle around that body focus on trying to transfer that kettlebell from hand to hand from one side of that kettlebell handle to the other the key with this one is to make sure that you never actually let go of that kettlebell at any point you always have at least one hand on it you and we're going to ahead and switch directions slow that down then start pushing it back the opposite way you almost done and let it relax let's move on to the next one the kettlebell figure eight go ahead and get ready and begin so nice and slow you're going to swing that kettlebell back behind your leg coming back forward through your legs transitioning it into that other hand by kind of throwing it forward into that hand so you're going from the same exact handle position from one hand into the next so those fingers are actually facing towards each other just switch it back and forth as quickly as you can as comfortable as possible almost done we're gonna switch directions here in just a second and go ahead and switch that direction so I'm going to back the opposite direction going through those legs towards the back then swing it around in front of your leg before cooking it back between those legs you almost done and let it relax now let's move to the next one the two-handed swing go ahead and get ready and begin squat down and grab that kettlebell drive that kettlebell up with a squat motion so as you come up from that squat you want to build that momentum into that kettlebell so it actually kind of swings itself up on its own using those shoulders just a little bit to get that kettlebell just those last few inches higher so make sure you're keeping that back really nice and flat and driving most of this motion from those legs you almost done and as your last right there go ahead let it relax all right let's move on to the next one the kettlebell cleans go ahead and get ready and begin grab that kettlebell again driving this motion from those legs you're going to twist that hand and just roll that kettlebell so it's back in between your forearm and your bicep just kind of sitting there in that little V position then nice and slow roll that wrist back around dropping back down in that squat and drive it right back up remember most of this you want coming from those legs just a little bit of extra shoulder motion to get that kettlebell to roll around onto that forearm and bicep almost done we're going to switch sides do the same thing on the opposite side go ahead and get ready and begin remember driving that motion from those legs you almost done one more and let it relax let's move on to the next one the kettle bell halos go ahead and get ready and begin we keep those elbows really nice and close to your head moving that kettle bell over your right shoulder around the back of your head down over that left shoulder and then reverse it you almost done just one more back around and let it relax let's move on to the next one the straight leg deadlifts go ahead and get ready and begin grab that kettlebell with both hands legs nice and straight back perfectly flat hinging only from that hip joint tip forward as far as you can as far as it's comfortable until that kettlebell almost touches the ground and then come straight back up to a full extension so you'll have a nice straight line from your shoulder all the way down to your ankle then drop straight back forward you almost done just two more last one and let it relax alright let's go ahead and move to the next one this is the squat with a curl go ahead and get ready and begin nice deep squat with that kettlebell hanging between those legs the very bottom of that range of motion you're going to curl that kettlebell up to your chest then stand up with it up to your chest the nicest low let that kind of ball drop back down before dropping back into your squat you and just one more and let it relax all right let's move to the next one the bent over row go ahead and get ready and begin bending forward the hips one leg in front of you for a little bit of support get that back really nice and flat as parallel to the ground as you can then draw that elbow up and out to the side get a nice tight squeeze on that back only two more and use your last one right here and let it relax all right we're going to switch sides do the same thing on the opposite side go ahead and get ready and begin bend straight over from those hips nice flat back trying to keep those shoulders straight across pulling that elbow up and out to the side get a nice tight squeeze in the back of that shoulder and upper back you just two more show last one and let it relax all right that was the end of round number two go ahead and pause it here if you need Alexa rest all right let's go round number three our first exercise around the world go ahead and get ready and begin get that kettlebell going around that waist nice big circle as big as you can control just be careful with that transition behind your back you all right we're almost done switch directions and go into that kettlebell moving in the opposite direction you almost done and let it relax all right let's move on the next one the kettlebell figure 8 go ahead and get ready and begin get down a nice low squat transferring that kettlebell back and forth between your hands make sure you're getting all the way around your leg going from in front to behind swinging that leg back from behind you through those legs you and we're going to switch directions and swing it back again so this time that kettlebells going from in front of your legs down through your legs bring it back around the outside of that leg you almost done make sure staying low and let it relax all right let's move to the next one the two-handed swing go ahead and get ready and begin grab that kettlebell with both hands swing it down between those legs get into a nice deep squat then using the momentum from those legs coming out from that squat really nice and quick to shove that kettlebell up to that shoulder height remember using those shoulders just a little bit to get that kettlebell just a little bit higher you almost done J couple more repetitions and let it relax alright move on to the next one the kettlebell cleans get ready and begin we're using those legs again to drive that motion using that momentum to actually pull that kettlebell up and out to the side of that arm kind of resting it on that form and bicep it's very top of that range of motion before you roll that wrist bringing that kettlebell back down so couple more repetitions your last one and switch sides you can do the same thing on the opposite side go ahead and get ready and begin same exact motion driven from those legs just doing it on that opposite arm you one more and let it relax all right move that next one the kettlebell halos go ahead and get ready and begin bring that kettlebell up across your left shoulder back around the back side of your head down over your right shoulder pause in front of your chest and then reverse that direction just keep that motion going back and forth you almost done just one more in each direction back around and let it relax all right move on to the next one the straight leg deadlifts go ahead and get ready and begin nice and slow bend over from those hips keeping that back nice and flat legs nice and straight get it as low to the ground as you possibly can as it's comfortable and then nice and slow comes straight back up you almost done and let it relax all right let's move on to the next one to squat with a girl go ahead and get ready and begin squatting down nice and low curl that kettlebell up to your chest then stand up let that cut a bell lower and then drop right back down to that squat you almost done is your last one right here and let it relax all right moving on to the last one the bent over rows go ahead and get ready and begin bend over those hips one leg in front of you for support keep that back as flat as you can as parallel to the ground and draw that elbow up and out to the side get a nice tight squeeze on that back of that shoulder in that upper back you almost done and go ahead let it relax so move to the other side it's your last exercise go ahead and get ready and begin tip forward that hip socket keep that back nice and flat we're drawing on elbow up and out to the side get a really nice tight squeeze on the backside of that shoulder and that upper back you almost done just one more and let it relax all right good job you just finished fitness blenders beginner kettlebell workout you

38 Comments

  1. about to knock this out and finish it off with a good run outside. thank you for keeping all your content up. this is one of my favs

  2. I love this work out! Thank you Fitness Blender!

  3. hi Guys ,thank you much,I started with a 10 kg kettlebell I started a month ago and I already added a few more excercises for these ones plus increasing the numbers of each excercise, Its really really good,I quit smoking a year ago,drinking 3 months ago, Big thanks for your videos, its truly inspiring %%%

  4. What size kettlebell are you using ?

  5. did you just say BEGINNER kettlebells workout???!!!!! this was super beyond advanced for me!!!

  6. Workout Complete. Here's to getting stronger and healthier

  7. I LOVE this workout!
    The first time I tried it, I made it 2 rounds and for THREE days after I hurt and hurt. It is awesome to feel that burn though!
    Today I finished the whole video and right now sweating down my face …..oh Praise Jesus for fitness blender!

  8. Wish you guys would post where you get the workout clothes. I need these shoes!!!

  9. Feeling unwell today so I only did the first 2 rounds

    Workout complete 20.12.2018 – 5.45 AM #FB30Round2

  10. Wow, that was fun!

  11. Hey how often should I do this workout per week

  12. Ok guys I'm back at it I love this workout lol

  13. Not a bad beginner's routine, but it needs a soundtrack.

  14. Isn't this a wee bit too much for people who have never lifted a kettlebell before? I've been doing this exercise for almost a year now (I use only 12 kg kettlebell, dunno lbs) and there are still days when I can do only 2 sets (those days are fewer, thank Gd), but I still feel exhausted after every training. Not in a bad way, though. I read somewhere that you shouldn't be overdoing it, especially in the beginning, because it might do more harm to your body than benefit. Since I work by myself with no coach aside, I'm in two minds about whether I'm overdoing or not. It's really hard to say.

  15. si bei fit and chio ang mo zhar boh

  16. Love this class!

  17. Guys you really should learn how to do a proper clean.

  18. I don't know when to use less weigh… I would like u show the weight she is using for each exercise…

  19. straight leg deadlift should have the knees unlocked no?

  20. Thanks!

  21. get a girl to do the voiceover

  22. I’m very unfit and overweight, so decided to start exercising and eating healthy.. first time doing any weight training and managed two sets of these with an 8kg kettlebell. I don’t know whether to be pleased or disappointed I couldn’t do 3 sets. I’m sure I’ll get there. Thank you, my body now feels like jelly 😂

  23. What type of equipment is this?

  24. Impossible to complete the three rounds. I am exhausted. Great workout tho.

  25. Oh boy, had to call it quits after 2.5 rounds with 8kg, and I took a couple short breaks inbetween. Let's see how I improve over time 😀

  26. also how many times a week do you recommend this for a beginner I'm using 20 lb kettle bell

  27. hey guys it was great reading all comments, i feel like my arms are my weak points in this training can any one advice how to improve that

  28. many thanks for this…

  29. Another great workout from you guys. In particular, Daniel's clear and excellent comments throughout, reminding to keep back straight and to watch your lower back etc. These are the kind of things I need to be reminded on and that is one reason why Fitnessblender is my go-to workout provider, apart from running etc. Kelli is also super great and the two of you combined work magic! Thank you from the UK.

  30. I heard 'Unflexal' guides are the best for workouts

  31. im new so how much should my kettel bell weigh, plus we cant get the one she using in the video.

  32. This workout wrecked me. I only used a 5lb kettlebell too!

  33. 🖕🖕🖕🖕🖕🖕🖕🖕you for hating trump

  34. What weight KB at those ? I am a beginner and some of the exercises I couldn't do. I'm using a 10KG bell. Thank you, Nick

  35. Were the weights used per exercise constant or variable?

  36. Veryy effective workout, I loved this!

  37. first time doing kettlebell and I did 2,5 rounds of 3, I couldn't continue cuz my arms gave up

  38. How can I avoid elbow pain? Can someone tell what am I doing wrong 🙈thank you 😁🙋🏻

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