Beginner Kettlebell Workout – Georgia
I’m writing my next thirteen kettlebell workouts with beginners in mind. You’ll see lots of presses, squats, cleans, rows, and, of course, swings.
Why the next thirteen?
Because I’m a nerd. Because I’m easily entertained. Because we are going to be traveling through the original 13 colonies and just like the colonist had to start somewhere so does the beginner girevik. Combining history, travel, and kettlebells. I bet you won’t find another fitness blog that does that. 😉
Of course, if you are more advanced you can always swap out more difficult progressions, pick up a heavier kettlebell, or do more rounds. Or if you are brand new to exercise you can skip kettlebells all together and find a trainer who can teach you the basic some basic movement patterns. If that isn’t an option you could stick with bodyweight/mobility exercises to build up some core strength. Then come back later. Or if you insist, use a light kettlebell and do less rounds.
We filmed this workout in a little tiny town in Georgia called Glenwood. By chance, we came across this quiet campground and it was so peaceful we decided to stay awhile.
The sunset the night before we filmed the workout was beautiful. A nasty storm followed. Fun times in the RV.
Anyway onto the workout.
Kettlebell Workout for Beginners – Georgia
1. Squats – 5-8
2. Single Kettlebell Bear Crawl* – Find a length you feel comfortable walking. I crawled about 100 feet
3. Presses – 5-8 Each Arm
4. Overhead Walk Right** – Find a length you feel comfortable walking. I walked about 150 feet.
5. Swings – 20
6. Overhead Walk Left – Again find a length you feel comfortable.
7. Rows – 5-10 Each Arm
Repeat 3-7 times.
This kettlebell workout travels back and forth. Start at point A with squats. Bear crawl to point B. Then do presses followed by an overhead walk back to point A for swings and so on.
If you don’t have a long length to walk you could always set a timer for about 30 seconds and walk around your house or back in forth in your backyard.
*If you are unable to hold a plank for 30 seconds skip the bear crawl and work on a basic plank.
**Keep our core tight (abs braced) and shoulder blade down as if you are tucking it into your back pocket.
All right that’s it! Have a great weekend!!!
Hugs and High Fives,
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