20-Min Beginner Kettlebell Workout | One Kettlebell, All Standing, No Repeats, by nourishmovelove on YouTube. 23 min 40 s.
- Video length
- 23 min 40 s
- Time to do it
- 25 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Set a timer for 45 seconds of work and 15 seconds of rest. Warm up for about 4 minutes with easy moves like bodyweight squats, arm circles and hip hinges.
Stand with feet hip-width apart and the bell between your feet. Hinge at the hips, grip the handle and stand tall, keeping your back flat. This is the kettlebell deadlift.
Hold the bell at chest height with both hands. Squat down with your chest up and knees tracking over your toes, then stand. This is the goblet squat.
Step one foot back into a split stance. Hinge slightly and row the bell to your hip with one arm, then switch sides on the next round.
Hold the bell at your chest and step back into a reverse lunge on each leg. Keep your front knee over your ankle and push back up.
Press the bell overhead with one arm, then lower it with control. Switch arms on the next interval.
Step out to the side into a lateral lunge, sitting back into the working hip, then push back to center. Alternate sides.
Curl the bell with both arms, then circle it around your head for the halo. Follow with alternating cleans, bringing the bell from between your legs to your chest.
Hinge at the hips and swing the bell forward to chest height, snapping your hips and keeping your arms relaxed. Then combine a deadlift, clean and press.
Finish with a goblet march, lifting your knees while holding the bell at your chest. Cool down with slow stretches for your hips, back and shoulders.
Tips and common mistakes
Pick a weight you can control for all 45 seconds; drop to a lighter bell or a dumbbell if your form breaks down.
Keep your back flat during hinges and swings, and drive the movement from your hips rather than your arms.
Rest the full 15 seconds between intervals so you can keep good form through all 16 moves.
Skip any move that hurts and use the dumbbell version if the kettlebell feels awkward.
Questions
What if I don't have a kettlebell?
Use a single dumbbell for every move. The routine includes dumbbell modifications for each exercise.
How many rounds should I do?
Do all 16 exercises once for one set. That takes about 20 minutes including the warm-up and cool down.
Is this suitable for total beginners?
Yes. The moves are all standing and done at a steady pace, but start light and focus on form before adding weight.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
