When there’s a deal, we find it. I swear my hubby and I have a knack for finding deals at the most random times. But when the opportunity is presented, we pounce like jungle cats hunting their prey. So when a giant sport discount store goes out of business, you better believe I was there buying the slashed-down inventory. With my new, shiny kettle bell in tow, I created this beginner kettle bell workout.
We didn’t really plan on spending the morning buying two adult bikes, helmets, water bottle holders, a 2-seater child bike trailer, a kettle bell, golf balls, and new kicks…it just sorta happened. Whoo hoo for Christmas in July! Boo hoo for this month’s credit card bill.
But hey, an active family’s gotta do what we gotta do! And finally biting the bullet on buying some high ticket items we’ve been wanting for years felt pretty awesome (especially at 40% off). Not so awesome? Your almost two year old FLIPPING OUT when he has to wear a helmet. Tough love kid.
I spotted the perfect kettle bell JUST as we were checking out and knew I had to have it. So I picked up my 27 lb child in one arm, the 17 lb kettle bell in the other, and waddled my 20+ belly up to the cashier to make the shiny bell mine.
Since I’m obviously very pregnant (36 weeks – but who’s counting?), I am not doing any crazy kettle bell acrobatic moves at the moment. This beginner kettle bell workout is just what I need to get some awesome strength training and cardio in to my weekly routine. If you’ve never worked out with kettle bells before, these set of moves are perfect to get familiar and comfortable with kettle bell workouts.
If you don’t have a kettle bell, you can do these moves with a challenging hand weight – just make sure to tightly grip both ends. Or purchase this 17 pound cast iron kettle bell just like mine! There are SO many ways you can workout with a kettle bell. Here are a few, but be sure to stay tuned for many more!
Beginner Kettle Bell Workout
Kettle Bell Swings
Start with your feet shoulder-width apart. Bend your knees and let the kettle bell hang in between your legs. Keep a firm grip at the top of the kettle bell as you thrust your hips forward and swing the kettle bell up to at least shoulder height. Let the weight of the kettle bell and gravity guide your arms back to the original position as you fold your hips and bend your knees. Be sure to keep your shoulder blades back the entire time to avoid hunching as the kettle bell returns to the original position after the swing. Do 12 repetitions.
Stand with your feet shoulder-width apart and lift the kettle bell directly in front of your chest, holding the ‘horns’. Bend your knees to execute a squat, making sure your knees don’t hover past your toes. Keep the kettle bell at your chest the entire time you squat. Do 12 repetitions.
Kettle Bell Overhead Lifts
Stand slightly wider than shoulder-width apart and hold the kettle bell by the ‘horns’ and place it directly in front of your chest. Twist your body to the right, keeping your hips squared to the front. Next, lift the kettle bell over and above your head as you pivot your upper body to the front, then slowly lower the kettle bell over to the left and back in front of your chest. Do 12 repetitions back and forth, each side counting as one.
Stand with your feet apart – left foot in front, right slightly behind your body. Hold the kettle bell with your right hand and bend your knees, creating a 90 degree angle with your front and back legs. The kettle bell should hover just above the ground and on the right side of your left leg, near your heel. Next, extend your knees to standing as you lift the kettle bell up towards your shoulder, elbow lifted and pressed back. Do 12 repetitions on one side, then switch and do 12 repetitions on the other.
Squat Bicep Curls
Stand with your feet wider than shoulder-width apart, toes facing out to the sides. Hold the kettle bell by the ‘horns’, extend your arms down, and bend your knees to your lowest sumo squat position. Keeping the sumo squat the entire time, bend your elbows and lift the kettle bell up to your chest, then back down to execute a bicep curl. Do 12 repetitions.
Sumo Squat Lifts
Keep the sumo squat position with your legs and extended arms, but position your hands to hold the kettle bell at the top. Next, extend your knees and simultaneously lift the kettle bell up to your chest, keeping your elbows out and parallel with your shoulders. Bend back in to the sumo squat and extend your arms down. Do 12 repetitions.
Do this entire circuit three times through.
Lovin’ the kettle bell? Who’da thunk such a simple piece of equipment could be so effective (and so awesome)? This beginner kettle bell workout is perfect for newbies, pregnant women, and even seasoned kettle bell vets.
Like what you see here? Be sure to try other compound workouts like this killer shoulders, tri’s, butt, and thighs or this body busting bench workout.
Disclaimer: Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.
Rebecca @ Strength and Sunshine says
Kettlebells never get old! I need to invest in a new one…my 20lb is not cutting it anymore!
20lbs?! Ok you’re making me look bad over here!! 😉
Great ideas! I love to use the kettlebell at the gym, but now I want one for my house. When will a store near me go out of business?!
HAHAHA that’s terrible to say out loud, but I totally get you Blair! Someone commented that they got their kettle bells on the side of the road, so maybe just keep your eyes peeled?! 😉
Laura @ Mommy Run Fast says
Thanks for this workout idea- pinning for later!
Thanks for the pin love Laura!
I’m always always looking for new workouts!! This is great!! Thank you!
So glad it’s helpful for you Deyence!
Melissa @ Mango About Town says
This workout looks awesome, love using kettle bells! I’ll be pinning it for later!
Thanks for the pin love Melissa! Enjoy!
GiGi Eats says
I love kettle bells! I haven’t used them in years though – I need to invest!! 😀
Invest girlfriend. My bell is my new BFF!!!!
I LOVE kettlebells and these look like some really awesoem and easy to learn moves! thanks!!
You’re so welcome Abbey! Enjoy 🙂
Liz @ The Clean Eating Couple says
Kettlebells are the best!! I can’t wait to try this workout. Also – you are one badass strong mama!!
Ha I am one waddling mama at the moment! Thanks Liz! XO
I don’t have a kettle bell, but I really want one! This workout looks killer, but more importantly easy to do at home.
Always looking for an excuse to ditch my gym membership!
also: please stop looking so gorgeous and fit while pregnant, it’s making it harder for me to enjoy icecream this summer 😛 (jk)
Laura @ http://www.cookwineandthinker.com
Oh Laura, bless you!!! TRUST ME I’ve been over-indulging in ice cream like it’s my job. But summers are meant for that, right? This workout is perfect to do at home. Guess a kettle bell (and more ice cream) is in your future??? 😉
Chrissy @ Snacking in Sneakers says
I found my kettlebells on the SIDE OF THE ROAD! 🙂 Someone had a yard sale and the didn’t sell, so they were out there for free. It was one of my best finds!
WHA WHA WHAAAAA?!?! Ok you’re making me feel bad over here. I thought I got a deal but FREE is even better. Awesome score Chrissy!
Heather @ Polyglot Jot says
yay love kettlebell workouts! Thats awesome you found that sale! Tht would have been dangerous! haha
SO SO SO dangerous! I wasn’t kidding when I joked about our credit card bill. But hey, lovin’ my new kettle bell so #silverlining 😉
Cassandra @ Powered By BLING says
I love kettlebells. Have a couple in the basement. For some movements, I like them better than a dumbbell or a weight plate.
Agreed. A kettle bell just feels different – like you can get a greater range of motion. Thanks Cassandra!
dixya @food, pleasure, and health says
i use kettle bell at the gym every now and then and really enjoy it.
Hopefully you have some new moves to try Dixya! Thanks 🙂
I love Kettle Bell workouts! This is so helpful!
Greta | http://www.gretahollar.com
ME TOO! A girl after my own heart. Thanks Greta!
Cynthia @craftoflaughter says
This is great and I’ve pinned it! I love my kettle bells and use them religiously! Thanks so much for sharing a great workout
That’s awesome Cynthia! I may become 100% obsessed now that I have I OWN! Thanks for the pin love.
I always thing kettle bells are so convenient, too. It’s so much easier to work out with only one weight rather than two.
Good point! I never thought of that. And one less thing to lose! 😉 Not that I lose ANYTHING but just sayin’ of course….
Christina Bauer says
I’ve recently decided I need a kettle bell, and I’ll be saving this workout to get started!
Janelle @ Run With No Regrets says
I really need to start using the kettlebell…I have a very light one that a friend gave to me, he always tells me what a great workout it is!
YES! I love mine Janelle. The light ones are great and the heavy ones are even better once you’ve mastered it!
jill conyers says
I’ve tried so hard to like kettlebells but just can’t get into them. This makes me want to try again.
They are funny little things, aren’t they? I hope this ‘lil circuit helps you Jill! Maybe it will be just the ticket? 😉
Great post! I so often have gym members come up to me in the gym with a kettlebell in hand, completely unsure of what to do with it. KB’s are such a fantastic tool, you can truly get in a full body workout with them!
Kettle bells can be intimidating!! Totally agree with you – such a fantastic tool for a full body blast. Thanks!
I LOVE Kettlebell workouts! I am currently 23 weeks pregnant and am so happy to see another preggo-safe workout! I will definitely be doing this routine this afternoon!
CONGRATS Logan! This is a great one for your ‘lil prego belly. Enjoy friend!
What an awesome post! I really love everything about it! 🙂 xo Annie
How to Start Monetizing Your Blog: https://stylecollective.us/start-monetizing-blog/
Thanks so much Annie!
Angela @marathonsandmotivation.com says
Awesome workout!!! I just got a kettle bell for at home, so will give this a try 🙂
Good for you Angela! Enjoy this sweat session!
Awesome workout! You look too cute with your baby bump! 🙂
Oh Cara – you are so sweet. Thanks friend!
Lydia G says
I’ve been thinking about getting a kettle bell, but sometimes I just use two hand weights – it’s just awkward to hold! I’ll be saving this for the future 🙂
Totally agree. It’s do-able, but not as comfortable! I love the kettle bell for swings – because swinging hand weights is weird (and probably dangerous if you don’t have a stellar grip!!) Thanks Lydia!
I just bought a few kettle bells and after reading this post I guess I should take them out of box. Thanks for the inspiration!
Yes to Andrea! You already have a head start!! 😉
Krista Dial says
I hear SUCH great things about kettle bell workouts! In fact, I have one…I just hardly use it. 🙁 I need to take your advice and follow some of these workout circuits!
Oh you are already set if you have a kettle bell Krista!! Once you start working out with it, I think you will fall in love! Hope this posts helps inspire you! Thanks for stopping by.
Christine Anne says
I love kettlebells! One of my favorite workout equipment. They are so versatile! Looking good girl!
Thanks friend! I’m sort of obsessed with this new toy right now. SO versatile!
I know this is an older post, but thank you so much for this! I have been looking for a good kettle bell workout to do during my pregnancy and I think this will be an awesome workout plan for me. Guess I’ll get started today.. woohoo!
You’re welcome Courtney. Thanks for checking out some of my oldie ‘goodies’!