15-Minute Beginner Kettlebell Workout (All Standing, No Repeat)

Hi, I'm Lindsay Baumgren of NourishMove Love, and this is your beginner kettlebell workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and join our YouTube community for more accountability and support. Alright, you guys, we are jumping in. We have a quick and dirty beginner kettlebell workout for you. So if you want some kettlebell basics 101, we've got that for you. And if you want that but you don't have a kettlebell, we've got you covered too. I'm joined by the amazing Rachel, and she's going to be doing everything I'm doing today, but with a dumbbell. So you can do this with a single heavy dumbbell or a single heavy kettlebell. You get to decide. We're going to walk through today's workout. We'll get you a quick warmup and then it's going to be all standing, no repeats. So we have 10 kettlebell exercises for you. We're going to hit upper body, lower body, full body, and we're just going to flow through them. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. No repeats. So you only do each exercise once or hit everything head to toe and you'll be in and out. I love it. Sounds good. Let's get warmed up really quick. So we're just going to get some basics. Down start feet with feet hip width apart. That's what I meant today. Right? Tongue twister. Take your hands. You're going to place them right on your hips. So as you push your hips back, your hands should go right into that hip crease. That's how you know you're pushing your hips back. Right? So your fingers should sink right into that hip crease. We want to get really familiar with this hip hinge. We're going to be doing some kettlebell swings today. That's going to be probably the most complex kettlebell movement we will do. It's a staple kettlebell movement and it drives power through those hips, glutes and hamstrings. But we really want to master the hinge. It is a hip hinge and not a squat. So you want to initiate by pushing your hips back, just like we're doing now. You're gonna give me two more of these hip hinges. Push back, drive through the heels to stand tall. One more. Drive through the heels to stand tall. Nice. Now you're gonna place your hands together like you have a kettlebell and you're gonna practice swinging. You're gonna hinge and swing. So it's that same movement. It's a sped up pattern. Right. And you're driving through your heels to stand tall. Right. The major errors we see in kettlebell swings is squatting. So you want to think your forearms are going to hit your adductors, which is your inner thigh right there. So forearm to adductors. Forearmed adductors. If my forearms are not hitting my adductors, my elbows are. That means I'm squatting. Right? So forearm to inner thigh. Forearm to inner thigh. That's Q1. Q2 is just drive through the heels to stand up tall. We're not overextending at the top and dipping into our low back. So those are the two common mistakes that we're trying to avoid today as we walk through the swings. Nice work. Bring it back up. Let's just do some shoulder sweeps. Alternating sweep and sweep. Nice. Slow and controlled, warming up those shoulders. We will be pressing the kettlebell or dumbbell overhead if you choose. 4, 3, 2, 1. Now let's master that difference between the hinge and the squat. So take your hands to your head. Give me the hip hinge. Now drop the hips into a squat. Now push the hips high and stand tall. Hip hinge. Drop into a squat. Push the hips high and stand tall Again. That stand tall comes from driving through the heels, which is the main focus for today. One more hip hinge. Drop the hips. Push the hips high. Stand tall. Let's just go for some alternating setback lunges. Just step back and step back. Drive through that front heel to stand you tall. Nice work. Down, up, go. Four, three, two, and one. Awesome job, Rach. Let's go. We're gonna jump in, so go ahead, pick up your kettlebell. I'm gonna try and go heavy to start with. And you're simply just gonna place both hands around the horns of your kettlebell. If you're with me, tuck those elbows in nice and tight. We're gonna start with a goblet squat. Rachel's got the dumbbell at her chest. You're gonna drop into a squat. Elbows fall between the knees, drive through the heels to stand tall. 40 seconds. We go in three, two. Let's go. So it's 40 seconds of work here. This is all strength focused, so you can really take it at your pace, your tempo, right? 40 seconds of work. Nice work driving through those heels to stand you tall. My knees are tracking towards my outer three toes. You got it. Nice work. Remember, you're only doing each exercise once, so give it your best shot. Right. If you wanted to make this a longer workout, you could, of course, hit, repeat, and redo the whole 10 exercises. Give yourself a little bit longer workout. We're going to hit everything head to toe. 10 more seconds here in this squat. Then we're going to move to a single arm row. Finish. Five, four, three, two, one more. Down, up. Nice work. We're going to move to a single arm row. Let's take it into your right hand. Dumbbell or kettlebell? I'm going to take a slightly staggered stance. Hinge over, belly tight. I'm going to pull elbow to hip, slow, control, lower down. You got 10 more seconds to rest. We're going to do that single arm row just on the right arm for 40 seconds. In three, find that kettlebell or dumbbell in two and one. Pull, elbow to hip, slow, control, lower. Elbow to hip, slow, control, lower. Now, if you wanted, you could always place your hand on a chair, a bench, a step to take a little pressure off that low back. If you're feeling it nice. How about a hip, slow, control, lower. You got it. Pull, slow, control, lower. Nice work. Halfway, guys. 20 seconds down, 20 to go. Nice work. You want to make sure that the last couple reps of each exercise, especially since we're only doing it once, feel challenging. So we're in that final 10 seconds, it should start to feel challenging right here. If it doesn't, that means you're not using a heavy enough weight. 4, 3, 2, and recover. Nice. We're going to keep this same stance. We're going to do one staggered deadlift into a reverse lunge. So again, I'm going to hold that weight in my right hand. Left foot forward, right toe popped left. Push the hips back. Stand tall, step back into a lunge, stand tall. One sacred deadlift. One reverse lunge. We go there in three, two. Let's go. So push the hips back. Stand tall. Step back, lunge, stand tall. Chest comes parallel to the floor. Now, shoulders stay stacked over hips right there. Drive through that front heel. Step back again. Drive through that front heel. So I'm really working left glute, hamstring. Now I'm working quad and glute. This is hitting the back side of my body. This is hitting the front side of my legs. More quad focus, hip focus and hammy focus. Glute and quad focus. Nice work. Like I said, a really effective, quick workout because you're hitting all those muscle groups in the lower body. Isolating one leg At a time. Nice finish first. 3, 2, and set it down. When I do those same exercises on the other side. So we're going to take that staggered stance. Take the kettlebell or dumbbell into your left hand this time. Single arm rows just on that left side of the body. Yes. All right, set up that sacred stance. Hinge over, brace that core. Nice and tight. Pull that elbow to hip in three, two. Let's row. Pull again. You can always take this hand and put it on a chair or bench, even gently support it on your knee. Slow, control, lower, pull. Slow, control, lower. Nice. Really a true full body strength workout. I know Courtney said she loves our quick full body strength workouts. They're good to do on their own, but they're also a good add on. If you want to add this to another kettlebell workout or add it onto a walk. Get those steps in strength and movement. Walking, probably the most underrated form of exercise. I think we love it. Nice work, guys. Finish strong. Right here. You got it. Last five, four, three, two. One more row. Set it down. Rest and recover. Now we're gonna do that staggered deadlift, reverse lunge. Right leg's gonna stay forward, left toes gonna pop. You're gonna give me that hip hinge, and then you're gonna give me that step back, lunge, right One in one, one. Hip hinge, one. Reverse lunge, Pick up your weight. We go in five. Here we go. Hip hinge in three, two. Let's go. So hip hinge, stand tall, step back, lunge, stand tall. So now we're putting all that work into that right leg, right? Right here we hit right hamstring and glute. Nice. Now we hit the glute and the quad. The top of the thigh is the quad. Nice work, guys. Awesome job. Little upper body focus. Little lower body focus. And then next we're going to put upper and lower together in a big combo move. Hinge, drive through that front heel. Step back, drive that front heel. Hinge, drive, step. Ten seconds, guys. Again, that weight should start to feel heavy. Start to feel those legs. 4, 3, 2, and 1. Awesome job. Go ahead, set it down. You're going to take a nice wide stance. Heels in, toes out, wide squat or a sumo squat stance. Okay, and we're going to go into a squat and a bicep curl. So I'm going to hold the horns of my bell. Rachel's going to hold each head of the dumbbell. We go in three, two. Let's go. Drop lower into that sumo squat and curl. Two, separate Movements. Squat down, pause at the top. Curl. Nice work. Squat down, pause at the top and curl. As I stand tall, I want to think about squeezing my inner thighs together, heels and toes out. Hitting a little bit more inner thigh on the sumo squat and biceps right there. Squat, stand, curl. This is a heavy weight for these curls. Nice work, guys. 10 seconds. Stay in it. Take it down. Up, curl. Nice work. Nice work. For 4, 3, 2, and 1. Nice work. Now we're going to go into a kettlebell deadlift. We're really going to master that hip hinge we did in the warmup. Before we get into our swings, I like to start, if you have a kettlebell, you can place it actually back by your heels, and that's where you should be hitting. Pull up, tap it back towards your heels. Toes, face me. Double leg deadlift. In 3, 2. Reach back towards your heels. Grab that bell. Pull up, hinge, hinge, hinge. Tap, drive through the heels. Pull up, hinge, hinge, hinge, tap, drive through the heels. Pull up, hinge, hinge, hinge. Nice work, you guys. Think about pushing those hips back towards that wall behind you. That's also think about. You could think about closing a car door with your butt on that hip hinge. Nice flat back, tight core. I always also like to think about crushing oranges in my armpits. That's going to activate your lats and keep you in control of that bell from the upper body standpoint. Taking that pressure off that low back that often happens in deadlifts. Three, two, and one. Now we're going to do that same movement, but we're going to add some tempo to it to get ready for your swing. So it's a deadlift, clean and press. So I'm going to go deadlift, clean and push up. Take it down, tap down, power through the heels, drive those hips forward to get that weight up and push overhead. You go in three, two. Let's add on. Deadlift, clean, push overhead. Take it down and down. Deadlift, clean, push overhead. This is a big combo move, but we prepared you for it. Hinge, drive, push. Nice. You're thinking about driving through those heels to push those hips forward. Nice. Standing straight up. You got it. Take it down. Drive, push. Awesome job, you guys. Big complex move. Here you are crushing it. Push. Nice work. 10 seconds. Hinge, drive, push. Nice work. Final five, four, three, two, and one. All right. Do you feel ready for that swing? The big kahuna. We've been waiting for this. All right. Contrary to the deadlift, where you put the Bell behind you to your heels. Now I want you to put that bell in front of you like you are going to hike a football. You are the. What do you call it? What is this? The center. Center. Yep, it's the center. It's the center. Yes, it's the center. I'm the center and I'm going to hike the football back. Right. That's where I'm at. But right here, you're going to get set up. Toes are facing me. Soften in those knees. And now I'm going to think about breaking this bell in half. As I break it in half, it's going to activate my lats. Okay, you have swings for 40 seconds. In three, two, let's go. Hinge, swing, hinge, swing. Remember those cues? What were those cues? Forearm to inner thigh. Forearm to inner thigh. That means I'm not squatting, I'm hinging. Initiate with the hips back. Nice. Forearm to inner thigh. Then it's drive through those heels. Just stand straight up. Drive form to inner thigh. Drive straight up. Nice. You're crushing these swings. Yes, you are. 20 down, 20 to go. Come on. Nice Working all those big power generating muscles. Hammies, glutes, hips. Nice work. You got it. Stay with it. Right here. Keep pushing. Final five, four, three, two and one. Awesome work, team. Awesome, awesome work. My pony got caught on my mic there. One final move. It's a core move. It's a big one. I'm gonna drop my weight just a little bit. You're gonna go around the world. Nice, stable core right here. Pass the kettlebell around the world. Rack it to the shoulder. March with the opposite leg. Right. Start with the bell in your left hand. You'll pass it over to your right. In three, two. Let's go around the body to the right, to the left shoulder. March on the right, around the body, up to the right shoulder. March on the left, around the body. See, that core has got to stay nice and tight as you transfer that weight around your body. Rachel has a great alternative for you. Taking that weight from shoulder to shoulder, adding that march, shifting that load from side to side just like you do in everyday life. Functional core training, off the floor. All standing, no repeats. Final move in your full body, beginner kettlebell workout. I hope you feel empowered, strong after this and capable of tackling more kettlebell workouts. For three, two, and one. Awesome job, you guys. Set those bells down. That is your beginner kettlebell workout. Nice work, Rach. I hope you guys loved it. If so, we'd love to see you back here we have more advanced kettlebell workouts if you want to scale your way up. Or if you prefer dumbbells, we got lots of those too. Have a great day. Awesome work crushing that kettlebell workout. If you loved it, hit subscribe to our YouTube channel. I queued up another workout you might enjoy here. 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