Functional Training Institute

Kettlebell Workout for Beginners

This week’s work is an easy and fun Kettlebell Workout for Beginners.  This workout is a great way of introducing your clients (or yourself!) to kettlebells and functional training. Kettlebells are a fantastic way of developing strength and cardio simultaneously and this workout will help you increase your aerobic capacity in a fun way. Most importantly, the exercises in this workout are easy and simple, and can be tailored to your preferences, ability and strength.

The Kettlebell Workout for Beginners is great as you only need a single kettlebell (I often use a 12 KG kettlebell, however feel free to workout with the weights that you are comfortable with) and an open space. Your local park, gym or even courtyard will be perfect for this workout.

This workout utilises a broad range of five exercises; Goblet Reverse Lunges, Kettlebell Rows, Around the World, Goblet Squats and Halos. It is perfect for someone looking for a workout that will give you something new to try and challenge different areas of the body.


M: 12

F: 8

  • 10 on each side – Goblet Reverse Lunge
  • 10 on each side – Kettlebell Rows – Keep it slow and ensure that you keep a tall chest.
  • 10 Revolutions in each direction – Around the World
  • 12 Goblet Squats
  • 10 Revolutions in each direction – Halos

This beginner kettlebell workout should give you a simple range of exercises to start with. It works both your upper and lower body and can be done in a short amount of time with a single kettlebell. These workouts are versatile, easy and can be changed around depending on your goals or workout preferences.

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