Kettlebell Workout 20-Minute Beginner Routine Worksheet

 

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Let’s go over each exercise in the 20 Minute Beginner Kettlebell Workout: #1) KETTLEBELL HALOS Grab the kettlebell with two hands on the handle. Raise the kettlebell above your head. Move around #2) KETTLEBELL GOBLET SQUAT Grab the kettlebell with two hands “by the horns,” aka the handle. Keep.

The 20 Minute Kettlebell Workout. Below I have listed the 12 kettlebell exercises included within this 20 minute workout. To make things easier for you I’ve included the exercises minute by minute so all you need to do is progress down this list changing exercises. Warm Up 5-10 minutes of easy, general movement (e.g. jog in place, jump rope, arm circles, leg swings) Cool down 5-10 minutes of easy walking, and upper body/lower body stretches Go 1-3 times through the kettlebell circuit, performing exercise 1 to 6 in order, then repeating.

Perform on non-consecutive days. Your Kick-Butt 20-Minute Kettlebell Workout Routine You will go through the following 5 kettle bell moves in a circuit, performing each move for about 1 minute, resting shortly for only about 30 seconds, then moving on to the next move, taking about 10 minutes. Exercises In The Full-Body Kettlebell Workout For Beginners. Use this routine to build strength and burn fat now, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date. Perform the exercises as a circuit, completing one set of.

Kettlebell workouts have, reportedly, been around for 350 years. They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment. There’s probably more to it than that, but that’s essentially how the kettlebell became a staple in gym culture. Kettlebell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets.

Seven swings will take about 10 seconds; rest for the remainder of the time. Kettlebell Presses and Pullups. Download the FREE HASfit app: Android http://bit.ly/HASfitAndroid iPhone http://bit.ly/HASfitiOS Visit http://hasfit.com/workouts/home/advanced-high-inten.

I have laid out this book to be a beginners guide to kettlebell workouts, hence why it’s called kettlebell basics 101. I understand there is a overload of information out there, and even books directed at beginners who detail over a hundred different exercises. This is.

20 Minute Kettlebell Boot Camp Workout �� Get Lean Faster The You Ever Thought Possible @ https://ryanraw.com instagram @coachryan44 Turn your body into a lea.

List of related literature:

The companion video for this book is superb as well, and a must for mastering some of the nuances of the unique kettlebell exercises.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

One example would be to set a timer for 8 minutes and complete 25 kettlebell swings at the start of every minute; once you complete the 25 swings, you can rest and recover for the remainder of the minute.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

I have included a brief Chapter 4 at the end of Part One, which tells you how to use the various workouts in this book according to your specific needs.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

There is one video for each exercise where I either demonstrate the exercise, or give you tips for completing the exercise.

“Learn Ruby the Hard Way: A Simple and Idiomatic Introduction to the Imaginative World of Computational Thinking with Code” by Zed Shaw
from Learn Ruby the Hard Way: A Simple and Idiomatic Introduction to the Imaginative World of Computational Thinking with Code
by Zed Shaw
Addison-Wesley Professional, 2014

If you want a sample routine, try these four exercises:

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

For example, this doesn’t include the core exercises that are more difficult to quantify, because they do include time (for example, a 30-second hold of the plank position).

“The Cyclist's Training Bible: The World's Most Comprehensive Training Guide” by Joe Friel
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
by Joe Friel
VeloPress, 2018

D) Dumbbell Walking Lunge 4x20 steps Rest 60 seconds EXERCISE SETS X REPETITIONS E) Barbell Seated Calf Raise 4 x 10 A) Sumo Deadlift 4 x 8 (emphasize eccentric) Rest 90 seconds B)

“Men's Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show” by Tyler English, Editors of Men's Health Magazi
from Men’s Health Natural Bodybuilding Bible: A Complete 24-Week Program For Sculpting Muscles That Show
by Tyler English, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2013

SINGLE KETTLEBELL FLOOR PRESS VARIATION: With both bells locked out, pull one down and press it back up repeatedly for the allotted time interval.

“Spartan Warrior Workout: Get Action Movie Ripped in 30 Days” by Dave Randolph
from Spartan Warrior Workout: Get Action Movie Ripped in 30 Days
by Dave Randolph
Ulysses Press, 2010

I never varied the exercises, only the way I did them.

“Muscle: Confessions of an Unlikely Bodybuilder” by Samuel Wilson Fussell
from Muscle: Confessions of an Unlikely Bodybuilder
by Samuel Wilson Fussell
Open Road Media, 2015

Part II then provides the descriptions and illustrations of the specific exercises and drills that are included in each workout.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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144 comments

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  • I’m far from a KB expert (though I’ve been training with it for 10 years) but I know enough to say that their technique is just bad. Of course it makesyou sweat a lot, and as long as you don’t use real weight you shouldn’t get hurt too badly. All of their KBs looked like Kids’ size

  • my 12kg kettlebell is too big. i hit my head when i do the halo. theirs looks smaller. i wonder how heavy the kettlebell miss claudia is using.

  • Thx guys I’m 60 have 16kg bell done some work before last yr..how long do I do each exercise for is it 1min with 20sec rest inbetweeners

  • I was taught to have control the KB..They are letting it flop all over the place.. Doing the American swing is asking for shoulder issues..

  • Would be helpful, it being a “beginner’s workout” that you show the proper technique of using the kettlebell prior to each move, mate

  • I do it every morning with 10kg bell.tried with 16kg but was to heavy for now..I’m 60 & bit out of shape so little by little for me.ifind reach down leg with bell in air the hardest but perseverance..thx guys.

  • Nice video! Gym is closed due to the coronavirus! Bought one of these a few years ago and some dumbbells! Definitely add this to my routine during this pandemic!

  • Ryan. I’m alternating this workout with the 40 minute body burn workout. As a 45 year old I’m feeling the benefits but friends warn I should not be working out every day. Is this the case? If not what frequency of rest days should I take?

  • First time doing any of your workouts!! I falling in love with Kettlebells!! Thank you so much for this amazing work out!! I love how simple you make it!!!

  • I just completed this workout with my 30-pound kettlebell.. Great energy, rhythm, challenging, and lots of variety truly a full body workout! Also love that it started with a warm up and ended with a cool down/stretching. Thanks very much for sharing! I will definitely save this video and check out your other videos and website! Cheers!

  • Was a good workout…till his first exercise where he doesn’t know what a swing is! Funk should have corrected him, he knows what he’s doing ��

  • Did I enjoy this workout? No, I most definitely did not, but I can already tell that I will enjoy the results from doing it. Today is my second day doing it and I can feel my muscles working all over my body. “Fun” is not a word I would use to describe it, but it’s definitely effective, particularly for a beginner like me.

  • Would be a good idea to share what Kg of Kettle you are using. I’m using 16 kg and I’m realizing its a bit too much so during specific exercises I’m splitting the reps in half. Any advice otherwise?

  • I’m not a great kettlebell fan, but I would have followed if I had one at home….the only thing i don’t like is the idea of doing all exercises with the same weight since everybody can deadlift way more than overhead presses…but i’m gonna give the row exercise a try as an alternative to my dumbbell rows

  • I afraid I brought too heavy kettlebell,6kg. I am a 150cm tall and weight 56kg. The kettlebell workout so hard or my kettlebell is too heavy? I will workout everyday.The kettlebell may be feel lighter ����

  • Grt guys loved this simple workout but at 60& been off my bell for 3mths a 16kg was to much.what you using? I’m thinking 12kg I should go for tomorrow?? Thx guys

  • 16 weeks into c virus quarantine and missing my normal gym workouts. this video is clearly cued, well demonstrated and well paced. I’ll be back! thank you!

  • Hey, so I did this for the first time, and it was awesome and really helpful that you guys were doing in side by side too.

    One problem I faced were the lunges. I just couldn’t go completely down and kept losing my balance. Even if I managed to touch my back knee to the ground I couldn’t get back up. Is there an simpler exercise to ease into lunges?

  • Today is the first day that I was able to do the full workout without stopping. I’ve been doing this and other kettle bell workouts since April of this year.

  • Just bought my equipment so this video is going down a treat. Such versatility in movement for us Spoonies. Loving the alternative “health lift” ��

  • Watched the whole video, looked easy. Finished it with my 12kg kettlebell (exxcept for the windmill, had to grab a 6kg) and I am all covered in swet, way harder than i thought. Gonna do this a couple times a week. Awesome workout! Hope it helps me get back in shape.

  • I’m sorry but this is a terrible workout. Not the exercise lineup, that’s fine, but the instructor cleary doesn’t know what she’s doing. The deadlift form is awful. Locking your knees in an around the world? Really? You pretty much only lock your knees in swings. Rep counting was off. And the way she ended the swings? That had to be a very light KB. It’ll ruin your back if you use a 12kg or 16kg. Follow the workout only if you know proper form and, please, don’t model yourself after her.

  • Lovely video content! Excuse me for chiming in, I am interested in your thoughts. Have you tried Chireetler Kettlebell Miracle Rule (search on google)? It is an awesome one of a kind product for learning some amazing kettlebell challenge workouts minus the headache. Ive heard some great things about it and my cooworker after a lifetime of fighting got astronomical success with it.

  • I have been performing this routine for months and I am seeing results. Working towards increasing my weights for the second time. With one and 1/3 lungs, I do have to stop and allow my heart rate to come down to a safe number. The good news is, my recovery is awesome. Thank you very much!

  • Thank you for great, and encouraging video. I have one question, though, what is the time frame we are supposed to use instead of reps?

  • This was great! Thanks for motivating me! I was overwhelmed with all the kettlebell stuff out there. I feel confident with this, so I’m gonna stick to it.

  • Thanks guys, I was only able to make it through half of it two days ago, but today I made it through the whole thing. Appreciate the free workout routine.

  • This was a good workout, but 8 have limited mobility due to age and injuries. I can’t do exercises on the floor nor can I do deep squats because of balance issues.
    Do you have any modified workouts for us old and decrepit folks?? I really do like the way you conduct these videos. You are professional and are concerned about safety.

  • Curious to know the weights you start with. I can’t seem to find kettles that weigh less than 7 kg at stores, but my gym has smaller weights. Thank you.

  • Great workout, very hard on my joints, but kicked my ass. Probably can’t do it more than twice a week given the shock to my joints, arms sockets and knees especially.

  • I Am in love with this workout! The first time I did this 2 weeks ago I burned 390 ACTIVE calorie (per my Apple Watch lol) and 268 regular calories (idk what that means lol) but this goes to say your workouts are the shit!!!!!! Now I include this kettle ball workout once or twice a week and I see amazing results everywhere!!! ☺️�������� thank you!! (Btw I did the intermediate + worm up & cool down)

  • Really enjoy working out with these two coaches. this is my second type of workout with them. and I’m still happy. he just has this trusting voice.

  • Loved this video, thank you so much. I’m a newbie and this was perfect. Also, you’re both great. You didn’t annoy me once like some youtube instructors. Big thumbs up ����

  • I love the instructional techniques but, Coach, I’m sorry, I have to mute the videos to put my own music on. I watch a video twice through so I’m familiar with it and then I do it the next day.

  • Your workout on back exercises saved me a lot of money on physio, now this workout is saving me a lot of money on gym which I hate. Thank you very much guys for what you are doing. Keep it, I will move to the advanced kettlebell exercises as soon as I feel that I have mastered this one!

  • Thank you so much for this workout. It’s totally manageable when I pace myself but I’m still sweating like crazy and feel great! I’ll be coming back to this workout often because I can get in the gym and out quickly.

    Also, I just wanted to say peace to Northern California and stay safe. I grew up in Sonoma. Cheers!

  • I love kettlebells. If you’re unsure about technique. Check out my Kettlebell Series Playlist for some Technical Coaching and if someone can tell Joe he’d really appreciate it thanks:-P

  • Will 20 mins of cardio like this help a guy like me get toned 6’1 190lbs? Or should I be doing doubles to get rid if a small muffin top and tone my core and chest

  • This is my go to workout. I’ve been this for a month and it’s great. Thanks for making this. What would be a great idea would be to make 5 of these so we can do each one once a week. Just change the movements. Keep the same format. You would kill it.

  • Can anyone say for sure that kettlebell training can get you in shape? I’ve reached the point where I have given up on the gym. It’s too busy, too much choice and feels like going in to the office. I now run, swim and will invest in a set of kettlebells.

  • Hi Amy! Can I ask what kind of stretches I should do before this workout? Should I do the warmup, stretch, then the workout? Also, I love this workout!

  • Great workout! Sweat sesh for sure! I used a dumbbell, but I’m definitely getting a kettlebell for these workouts. It would be easier to use �� Thanks again Heather! ������

  • I just did this workout for the first time, and it was not easy. Although I was sweating buckets by the end, I felt amazing! I also loved how the cool down felt like sneaking in 5 minutes of yoga.

    Thanks for an incredible full body workout, Amy and Rhys! This was exactly what I needed to mix up my routine.

  • I have been frustrated lately because I’m stuck inside because of COVID and I live in AZ where it’s 115 right now outside. But I’m overweight and I can’t just sit around, so I had to try something. My girlfriend has a 10-pound kettlebell so enter heather. If I’m being honest I thought this was BS and gonna be kind of easy, but now I will see heather in my nightmares. Halfway through I stopped because I was seeing spots and felt like I was gonna puke. Thanks for the gut check! ������

  • Honestly, this workout was so amazing! It’s beginner friendly and still just the right amount of challenging. Plus, it was a lot of fun and a mighty good burn. Please please please upload more kettlebell workout videos?:)
    Amy and Rhys, YOU BOTH ARE AMAZING, THANK YOU FOR THE KILLER WORKOUT ⚡

  • OMG! What a great workout! I just bought a 15 pound kettlebell and this workout kicked my butt! Love the format and music onlyvery easy to focus on the workout!

  • Brilliant workout and incredibly well put together video. Easy to follow, clear and the right side of tough! Sweating buckets after that!

  • Loved it! Love the fact that you use sound to let me know that this exercise is done. And it’s so useful to show how the exercise has to be done. Great workout

  • Loved it as I love all your Kettlebell workouts ���� Usually I prefer those from thirty to sixty minutes but today I matched this one with a sixty minutes HIIT workout ����

  • I should’ve bought a lighter kettlebell… I barely made it trough. Thank you for your guidance, I’m going to try it again and try to stick to it.:)

  • Good workout, but some instruction at the beginning of the exercises in the first set wold be good, to ensure proper form, and eliminate having to watch the screen so much.

  • Lovely Video! Forgive me for the intrusion, I would appreciate your thoughts. Have you heard the talk about Parlandealey Melted Fat Process (google it)? It is an awesome one off product for learning how to lose fat with an amazing kettlebell workout without the normal expense. Ive heard some unbelievable things about it and my best friend Jordan at very last got amazing success with it.

  • I love this workout!!! Just did it at home and I feel very tired but refreshed. Do you have any tips on how to do sit-ups? I’ve never really been done it successful all the more with a kettlebell.

  • Kettle ball exercises are the best for increasing strength of the muscles..well done…all of these are my favorite…but kettle ball swing is my most favorite��������well done guys…������❤��❤❤❤

  • All I have is a 15 pounds KB. I know I can go heavier, but it’s easy taking it slow. I can do a 34 pound kb swing, but that means I have to push really hard if I am to do these workouts! kb swings sure are costly!:).

  • Heather you are honestly my fitness guru! I love all your videos so much! Since 6 weeks I train every day with your videos (whatever i feel for) and I am as fit as I’ve never been before!

  • Thank you guys!! I have one question for Reese tho… how did you manage to keep your glasses during the workout? Mine fell of like every 2 minutes.. excuse the english.. and thanks

  • Great workout! Trying to workout at home during COVID and motivation is so hard. This was a great way to get into it. Not too long and easy to follow (thanks for the tip you can use barbells had to go down some weight). And, great cool down I am the WORST at that! Will subscribe for more. THANKS

  • Just done this after an 11 hour night shift! Love it, I’ve been doing the 15 min one but needed a bit of a push! Sweating for the wedding! Thanks guys!

  • I really love the fact that you do not give verbal instructions and instead let some good workout music play. Good stuff.
    Thanks a lot for the workout! ^_^

  • I love this video because there is not a lot of talking���������������� I’m motivated to do the work as it is being modeled… and I like the countdowns. Thank You!

  • Amazing workout. I like to think I am in good shape, but this workout had my tongue hanging out. Part of the challenge is trying to emulate Heather’s beautiful form. I also learned some new exercises. Thanks so much Heather. Stay well

  • Subscribed! Really like this, thanks! New at well, moving basically lol and questioncan you do this daily or are you supposed to only do every other since it involves weights? I’ve never really been clear on that whole thing…�� Thanks!!!

  • would be good to know what weight the kettlebell should be…I only have an 8kg bell, and for some of these exercises it was too heavy!

  • I love the workout, swings and everything. Never had an injury, probably because I only do it when I am warmed up. So before, I walk uphill on the treadmill fast so I am nice an warm for this routine. I have already noticed a difference in my arms, looking slimmer already!

  • I have never done a kettleball class, but this 20 min routine sure brought my whole face & neck to a sweat. I can sure feel it in my quads and upper biceps with the 10 pound kettleball ��

  • I don’t agree with the ‘American’ Swing. Over your head is very dangerous, especially with a kettlebell or sandbag where the weight shifts. Can hurt your shoulders and back, not to mention if you dropped this on your head. Don’t do this exercise! I’ve done a lot of research on kettlebell workouts, and maybe its just me, but I never heard of this swing before. Too bad, as the rest of the workout is fine, i did this workout and just substituted another traditional swing, or offset stance swing for the American.

  • I didn’t think you bent your knees on a deadlift. I thought you kept them straight and bent forward? I don’t think the deadlift was done correctly.

  • Awesome video, I got tons of questions.
    1is this a workout I can do every morning when I wake up, even if I will weight train 4 days a week?
    2is this more of a cardio workout or weight training session?
    3should / could this be a warm-up to a standard weight training session?

  • Question re the downward dog After I jumped my legs back you said to put my heels on the floor I try to do that and I couldn’t do it unless I move my hands back you made it look so easy am I doing something wrong

  • I bought your complete set of KettleWorx. I got it in a charity shop (thrift)! It is excellent and I have definitely obtained more strength. I am following you on Utube too! Thank you for your encouragement.

  • Thank you so much for this workout. I am new to KBs and this is very useful. The speed is ideal for a newbie to practice along with you. Soon I hope to go through it twice, back to back. In summary, thank you coach, can I have another one. 😉

  • Thank you very much for this awesome workout. I just started developing exercise habit after 10 years of inaction and I find this workout to be simple, easy to follow and doable. I only use 4 KG kettlebell today and it was easy to follow. It was a really helpful video and I find it beneficial

  • This is great! I’m afraid of the crowded running trails and can’t really run with a mask. With coronavirus going on this is a great way to get a good workout. Thank you!

  • One of the rare workouts from Popsugar that I really didn’t like. This workout really hurt my back, and I’m in relatively good shape. Maybe a 15 lb kettlebell was too heavy for me to start with?

  • Kettle works I have all the d.v.d. Need to in prove my 5km park run time. Cycling 26.2miles every Sunday on my mountain biking on the great Welsh marathon course. You motivate me to be the best version of my self. Walk run 6.2miles every day. Qigong exercises every day.

  • This is by far the BEST kettlebell video on YouTube. I loved it. I have been doing KB’s on and off for years and this video has given me so many more ideas. You three on this video are amazing. Thank you for posting this. I’m doing ALL of these exercises from now on. Just what I need ����������

  • Thank you so much for posting these workouts! I really enjoyed this and had a good workout. ��������keep up the good work. Just subscribed.

  • Beginner?! Not sure these lads know what state we’re all in. If I did those movements, even without a kettle bell, I’d fall over and be sick on myself ����

  • Thought this workout would be too easy with a 5 pound kettlebell……wrong! Still got a burn and sweating. Lol. Def incorporate into my workout routine. Go heavier. Ryan you have a calming spirit. ����

  • Guys this was my first kettlebell workout i did. It was great. Thank you very much. You really considered the beginner as well as the next step up.

  • I love it, I be sweating like a horse gettin’ branded. I do three sets to get maximum burn…I have goals to meet & I wanna be more ripped! ��

  • This is really advanced. I can guess that the instructors are taking breaks between exercises, so not sure how well anyone can keep up at their pace. It’s also bad practice to just randomly call for extra reps. It’s annoying, but also not great when you’re not matching on the other side.

  • Love it! This is by far my fav workout. Have been searching for homework outs… yup this the one! Will 3 tines pw….def ire ������

  • I purchased all the Kettleworx DVDs years ago, and love kettlebell workouts. This workout was insane! Especially the crazy standing lunge/crunch. I won’t be able to walk tomorrow!!
    Also, love that it’s 20 mins:)

  • I went to a Private doctors about back pain & foot pain. I’m getting something to help my foot & I was given an exercise program with two exercises but one involves me using a cattle bell lifting up & down to strengthen my back?

  • You both a FABULOUS and yes i agree very motivational and inspiring. This workout is on my weekly workout twice a week, will work up to 3 times a week…soon.

  • Excellent overall workout. Nicely paced & proper form well explained.
    I’m not doing it perfectly yet but at least trying which is half the battle. Thank you Coach Ryan.

  • To Pop: Since you are showing your shins, it would be nice to wear a nice thick-ribbed pair of white ankle socks about four inches from the show line. This would look better.

  • Just did this and was sweating like a maniac towards the end lol. But it was a great workout, it was the first time for me using a kettlebell. I’ve started with 4 kgs, because I would rather start a bit lighter than being at the risk of hurting my body with too much too soon.

  • Shame there’s no stretch at the end. Just did my own stretches but would’ve preferred tailored stretches to the workout just performed. Nice and simple workout which really gets you puffed

  • > 0:53 “The main thing is ‘You take action.’ So let’s grab your kettlebell and let’s get training!”
    You got me to train along for the whole thing. Thank you Coach Ryan!

  • Love this workout. I really feel it all over! How many days a week should it be done? I’m thinking 3 with some cardio on my off days. Thank you for this video! You two are great!

  • This was great!!!!! Thanks Coach Ryan! I had to put the KB down for some of those side-to-side swings, but I love that I’ve found a new challenge!

  • I started today, use to run ultras. Now I am so overweight. Had zero motivation for two years. Started your kettleball excercises today. Simply I loved it. I only skipped planks. Thanks so much.

  • Thank you so much for this great new-to-kettlebell workout. I like that y’all give the basic and then a more advanced options, which helps me out. Here’s to getting fit at 48!

  • guys just do simple and sinister by Pavel tsatsouline the man who popularized kettlebells in the first place. in my opinion, it is the best way to get stronger and is way simpler than couch ryans workout.

  • Ryhan has awesome workouts and I will say that it does work! I did mine for 12 months straight and worked out at home 30 mins a day 5 days a week! amazing results:-) Highly recommend!!

  • Blimey. Cant make it past the ten minute mark. Guess I’m more out of shape than I thought. Great workout. I will be back here once I finish the whole circuit.

  • Thanks Coach! I love rocking this workout with my trusty kettlebell when Im working from home on a slow day! ISO hold still kicks my ass… getting there though!!

  • Hey great workout, i have just change my routine with your exercises. The kettlebell has thousands of exercises and it’s freaking amazing!

  • Surely a beginner workout, not too sweaty and relatively slowly, good for between the hard ones. Did all with a 10 kg kettlebel, take a stronger one next time. Thank you very much.

  • 0:58
    Still my favorite kettlebell training by Ryan! Whenever I try others, I stop early and come back to this one. Great ambiance, even the ambient sounds make you feel like you’re there at the beach. Whoops your bum and relaxes you at the same time ��

  • 16 minutes into this workout I ended up dropping to kettlebell on my ankle, lucky it’s not broken just bruised and grazed but u know ������‍♀️��������

  • This was a great workout. I love how all of your workouts are easy to follow and there is no guessing work involved. Thanks for helping this skinny fat girl get toned!!

  • I’m quivering after doing this workout! Saved it to a playlist to do it again until I feel my body is ready to advance. Thanks! ❤❤

  • Thanks for these great workouts! And the explanation with regards to form. 1 QUESTION: What is your Kettlebell advice for a limited r.o.m in the shoulders. (making the pressing movements above the head painfull or difficult.) Thanks again:)

  • Getting back to better shape and health, this is a great routine. I also appreciate that you are calm while talking, too many other workouts where the instructor is way amped up. Making this my go to!

  • Kudos for the Video clip! Sorry for butting in, I would appreciate your initial thoughts. Have you tried Chireetler Kettlebell Miracle Rule (probably on Google)? It is an awesome one of a kind guide for learning some amazing kettlebell challenge workouts without the hard work. Ive heard some pretty good things about it and my buddy after a lifetime of fighting got excellent results with it.

  • Hey! I love this vídeo!
    It’s awesome!
    Where is the other!
    I’m looking for this too:
    20 Minute LEAN and MEAN Double Kettlebell Boot Camp Workout by Coach Ryan

    Pleaaaaase ����

  • Incorporated this into my workout five years ago 3x a week and I saw results in less than one month. My baby would even pronounce “workout” like him.

  • Thank you for this video! Easy to follow and very motivating! What kettlebell weight do you recommend for an absolute beginner female??

  • this is cool thank you so much feeling great after a 20 minutes of bootcamp! am Meena watching this from Mumbai, India. Thanks to YouTube we feel like we are in the same universe working out together!

  • Was a good workout…till his first exercise where he doesn’t know what a swing is! Funk should have corrected him, he knows what he’s doing ��

  • As someone still new to working out and overweight, I wouldn’t call this a true beginner’s workout. I made it through but it was very very challenging and I cant imagine someone who hasn’t been working out long to be able to make it all the way through this workout.

  • You both are amazing and inspirational this is on my workout schedule twice a week, its helped me get into better shape and healthier outlook!

  • I love this workout! My partner introduced me to Ripatude! we do this together, it fits into our busy nursing schedule. Thank you I love it!

  • So every time I watch a kettlebell video they tell you different ways to do the kettlebell swing. This guy says not to bend at the hips but to squat,others say it is not a squat almost like a deadlift. What is correct???

  • Excellent routine thank you! I have adapted this to go from 15 reps to zero with increasing weight. Wow it gets me every time. Proper form is extremely important, definitely be careful about that.

  • Done at a very controlled pace, really got the benefits as I wasn’t being rushed. Forces you to do each exercise properly. Will look out for more similar workouts in this range.

  • Not done much of anything for months found this and though yeah! Especially as I cannot lift overhead due to wear and tear in shoulders first time kicked my backside well before the end. Great stuff!

  • Wow this workout is fantastic:) thumbs up! but I am down at 13:40… Got 8kg as ballet doing Girl without any arm muscles… who else is not reaching the end after the first try?

  • Please take care of your form if you are beginner.
    I sprained my back during the 22 reps and movement now is do painful. Not good when I have an active 1 year old to look after

  • That was great! Besides having killer exercises, I liked the format. I’m an intermediate kettlebell user so the twenty second demonstration was great.

  • I have been using the kettle bell and enjoying you fantastic video for a while now. I hav e. 10 lb kettle bell. When do I know if I should increase the weight?

  • Do research on how to properly do a kettlebell swing. You use a hip hinge. Don’t power through the legs. A swing is not a squatting motion. You will injure yourself. Their kettlebell form is not proper. She’s not explaining that your butt should stop the kettlebell at the end of the motion. And the deadlift should be a hip hinge too with a small bend in your legs.

  • I have been doing this workout for several weeks. I can’t always get 3 in each week but I am a consistent jogger and I participate in advanced group fitness. This kb workout has taken my results past the plateau. My back, core and arms are showing more results and my metabolism is out the roof for a while after I am done! I like it!

  • I love your style. No talking and chill music. Clean atmosphere, clear timing and audio signals. Just wondering, what do you do for your daily or weekly fitness routine besides these videos?

  • This vid got me motivated. I’m def going to get a couple of those kettlebells and fix me up a 20 Min daily workout. Thanks Coach Sarge.

  • dude creative workout so thumbs up for that! but i’m afraid some of the “technique” you are teaching is sloppy sloppy so its fortunate that you’re doing these exercises with ‘baby’ bells.

  • Question is it OK to do this workout everyday or do I need to take a day off after each workout? I got my kettlebell. I’m 55 years old. Used to be athletic but haven’t lifted weights in years. Thanks!

  • Thanks guys, great tutorship. I quite enjoyed doing it for the first time. You guys kept me motivated and engaged throughout the entire excercise, even though I wanted to quit on several occasions.:)

  • Amy thank you for this. I had my 13yr old do this since he’s unable to play football and do his training. He enjoyed it towards the end lol and did it on his own the following day.

  • This workout is intense. My wife gave me two kettlebells for my shelfter-in-place period. I am glad I found this youtube video to learn how to use them. Thank you!

  • Hi everyone! I’m Amy, the trainer in the video. Hope you enjoy this workout! Let me know if I can answer any questions or offer any additional modifications.

  • Great video! I just got an adjustable kettlebell for my quarantine workout. This was my first time using one and it’s quite a workout! You should put all the kettlebell videos in a playlist. I’m going to watch them all.

  • Well folks. I turn 40 this May. Used to be solid 192 lbs before kids and starting a new business came along. I have reached a soft 256 lbs. Just bought a 20 lb kb. Here goes

  • upright row at 6:00 looks kinda dangerous. Wrist, elbow and shoulders are not used to these angles. I do it myself, but it’s not the most the safest exercise around, is it?

  • I loved this workout! It was challenging and definitely left me sweating but didn’t feel way too intense. It was the first of your videos I’ve seen but I’ll definitely be subscribing for more!

  • I completed 10 sets consecutive.
    Felt amazing with a 20kg kettlebell.
    I’m on a strong diet of brown rice, veg & lean meats.
    Also taking diet whey with a little creatine.
    These kettlebell workouts are amazing.
    I would highly recommend to invest in a kettlebell and leave the gym and train at home..

  • This is a great beginner workout for most and a everyday workout for those “over 50’s” with knee and hip stiffness who need a workout without overdoing it. I have been doing it 3 times a week for two years and it keeps my joints mobile.

  • Hey, I love this work out routine and I’ve been doing it for a few months. I’m wondering where I should go from here, adding reps? Or do you have a different routine you’d recommend?

  • Looks good, I’m going to try. The girl is not keeping her neck in alignment, kept looking up when should have been inline with spine, her neck must have been killing her.

  • beginners workout? dude i just got back from the store with the kettlebell, I don’t know what moves youre doing, do that shit slow