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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 6: Curl

Sets: 1 Reps: 12-15

Hold a bell in each hand and stand with your arms at your sides (A). Curl the weights up (B) and then lower them back down.


Exercise 7: Chest Press

Sets: 1 Reps: 12-15

Lie on your back on a bench with a kettlebell in each hand at chest level (A). Press the weights over your chest (B) and then lower back down.


Exercise 8: Fly

Sets: 1 Reps: 12-15

Hold the bells over your chest as you did in the press, but turn your palms to face each other (A). Lower your arms away from you so your body forms a T shape (B). Squeeze your pecs as you bring your arms back up in a hugging motion.


Exercise 9: Situp

Sets: 1 Reps: 12-15

Lie on your back on the floor with your knees bent. Hold the bell at its base just below chest level (A). Contract your abs to sit up and press the weight in front of you (but don't lock out your elbows) (B). Lower yourself back down.




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