15 Minute Full Body Kettlebell Workout For Beginners

15 Minute Full Body Kettlebell Workout For Beginners

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Here's a simple kettlebell workout that focuses on three exercises: the clean, the squat, and the press. We'll add some variations within these to make sure that you have enough progression to make it work for you based on the weights you have but at the end of the day, all we're going to do is two sets of each of these circuits.

Exercise #1: Clean

With the dead start clean, I want to make sure that the bell is coming  

right between my feet and my shoulders are above the hips, so I'm not letting my hips come up first. I'm pulling explosively as I would if I was using a bar or using a dumbbell. This is not a curl, I want to coordinate that rotation of the bell around the forearm but I'm driving through the ground and then finishing with the upper body pull. Repeat for 30 seconds, then rest for 15. Switch to the other arm.

Exercise #2: Goblet Squats

Hold the kettlebell by the horns and lower your body with a straight back. The back is engaged, and the shoulders and arms are as well. Then stand up as you squeeze through your ankles. Repeat for 30 seconds.

Exercise #3: Push Press

Choose an arm, grab the kettlebell in a rack position, do a bit of a dip, and then push the bell overhead keeping your arm straight. Try to stay as vertical as possible, even though a bit of outward rotation is normal. Repeat for 30 seconds on each arm.

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