Beginner Workout #1

Hey everyone,

Over the next few weeks, we will be showcasing some new beginner workouts.  These workouts are designed sequentially, as each one incorporates progressively more advanced exercises.  These are full body workouts, including three exercises in each workout (that will target most muscle groups).  All that is required for these workouts is a single kettlebell.

For these beginner workouts, we assume that you are an active individual, but perhaps need some ideas on which exercises are ideal and/or are new to kettlebells.  If you're in doubt about your ability to do these workouts, you should check with your doctor and also consider seeing a qualified personal trainer for a physical assessment and advice on an appropriate routine.

As these are full body beginner workouts, you should aim to complete them 2-4 times a week.  You should take at least one rest day in between workouts, to allow your muscles to recover.  During these rest days, you can do other activities (i.e. active recovery).  Even two workouts a week will deliver some results, especially if you are consistent over time and also eat healthy.

The video demonstration shows how to do kettlebell deadlifts, kettlebell goblet squats, and pushups.  There are many different formats that you can use for these three exercises.  You can complete them one at a time (doing one or several sets before moving onto the next).  You can perform them circuit style (doing one set of each in a row).  You can also perform them in a ladder (where you do an ascending or descending number of reps of each exercise).  Regardless of how you do the exercises, try to focus on proper form.  You should aim to do a sufficient number of reps so that it is challenging, but not so many that you risk injury.

These are great exercises and work most of the muscle groups in your body (with an emphasis on the larger muscle groups which will generate more power and burn more calories).  Next week, we will post another beginner workout with new exercises.  You can either choose to use the new workout exclusively or you can return to this workout as often as you like (e.g. alternating between them).

Good luck on starting out in your fitness journey.  Let us know how you find these beginner workouts!

- Tannys & Alex