You are here

The Kettlebell Workout

This beginner workout combines the benefits of dumbbell training with a high-intensity cardio workout to help you build muscle, increase power, and get lean.

Exercise 1: Kettlebell Swing

Sets: 1 Reps: 12-15

Stand with feet shoulder-width apart and hold the kettlebell with both hands. Bend your hips back and swing the bell backward between your legs (A). Pause, then explosively swing it back up to eye level (B).



Exercise 2: Squat

Sets: 1 Reps: 12-15

Stand with feet shoulder-width apart and hold the kettlebell up at eye level so you can see through the handle, keeping your back straight (A). Squat down toward the floor as low as you can (B).



Exercise 3: Shelf

Sets: 1 Reps: 12-15

Stand with your feet outside shoulder width with a kettlebell on the floor to your right side. Keeping your lower back in its natural arch, pivot your feet to the right and bend down and pick up the bell by the handle (A). Raise it as you pivot and twist to the left, stopping when the bell is at chest height. (Imagine lifting a paint can from the floor and placing it onto a shelf behind you—that's the motion.) (B). Return the weight to the floor.



Exercise 4: Power to the People

Sets: 1 Reps: 12-15

Hold the bell in your right hand and extend your arm overhead (A). Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch (B). Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.



Exercise 5: Row

Sets: 1 Reps: 12-15

Get into an athletic stance and let your arms hang with a kettlebell in each hand (A). Row the bells to your sides while rotating your palms forward (B).

The 4-Week Kettlebell Shred >>>




Want more Men's Fitness?

Sign Up for our newsletters now.

You might also like