Beginners Kettlebell Workout 2

1, 2, 3. 1, 2. With the press. There's number 3 and 4. 1, 2. 3, and we just go 1, 2, press up position and bend your elbows and hold. What's up guys, welcome back to Titan Health and Performance. In today's workout we're going to go through like phase 2 of our kettlebell workout. So before we did like a stage 1, basically it's like your real beginner stuff. Now we're going to just step it up a touch, so still kind of beginners Starting to progress into intermediate, but still pretty simple stuff really in terms of kettlebell exercises. So we're going to go through the single kettlebell swing, the single kettlebell lunge. We'll also go through the kettlebell floor press with a twist, which makes it just a little bit more challenging. Just put a little slight twist in there. We're going to go through lawnmower rows. We'll go through the kettlebell Russian twist and also the bent elbow kettlebell plank. So it's a little bit more challenging than the standard plank, but Makes it quite a good exercise, nice and challenging. So the first thing you're going to want to do, of course, is grab your kettlebell. Make sure you've done a thorough dynamic warm-up beforehand. If you're unsure of what kind of warm-up you should be doing really for kettlebells, you can check out our basic kettlebell warm-up video, and that will tell you sort of roughly the types of things that you need to do and go through a pretty good warm-up for you there. So obviously make sure you grab your bell. We're just going to go through half the workout today, as in rather than do 8 each side, I'll just do 8 on one side just so you get the idea. And obviously I shall make a note below the video of how many repetitions and sets, etc., you should do for each of these. So first off, you're going to want to deadlift your bell up, just a single arm swing. So rather than do 8 each side, I'll just do 4 to give you the idea. So from here, you're going to pop off, tip back, and drive. So we've got 1, 2, 3, and again, 4. Now I'll switch. 1, 2, 3, and 4. So it's pretty easy stuff. You just here, tip, drive the hips through, back, and here. What you don't want to do is squat and swing, squat and swing. That's no good. You can't effectively produce enough force, and it doesn't work the hips enough. The kettlebell didn't is designed to work the hips predominantly with the swing type exercises. So you make sure you tip back and driving off. So then from here, you want to grab the belt by the horns, handle just underneath the chin like with the squat. And then from here, you just step forward, down, and back. Make sure the lead knee is roughly— you'll notice here we've got a right angle and pretty much the same at the rear knee. And obviously all I do With your knee, you make sure it's just above the floor. I'm not actually resting on it, just above. So from here, out. Got 1, 2. With this one, you want around 8 each side again, but to keep things quick, I should just do 4. So we're down and back. I think that's 3, maybe. Lost count, never mind. So, there's your lunge again. Pretty simple stuff. So from here, you wanna lay yourself down, bring the bell in close, hand in the corner again, thumb against the horn, and from here, legs go straight, forearm vertical, and then from here, we press and twist. Back down, press, and twist. So basically, you're just twisting your shoulder forward like so in order to get a bit of oblique involvement with the press. There's number 3 and 4. So for yourselves, you want to do 8 each side of these, like with the other exercises. So we bring the belly in close. Vertical forearm, press and twist, back down, press, twist, 3, one more, and 4, back down. So pretty simple stuff so far. Now we go into the lawnmower row. So like with the last one, you were just here and rowing without any rotation in the torso or the spine. This time you tip, take hold of the bell, and as I row, I twist and allow the opposite hand to go downwards. So this allows me to twist my torso. So I'll be here like so. So we just do 4 each side for now, but of course for yourselves when you're doing the workout, you want to do 8 each side. So from here we tip And another 1, 2, 3, and 4. Switch. 1, 2, 3, and 4. Nice and easy. But as I say, for yourselves, you want to do 8 each side. From here, sit yourselves down. So now you're going to take hold of the kettlebell just here at the base of the horns and by the, the body of the bell and cross your feet. The bell will be here and as you swing the bell to your left, your feet will shift right slightly in order to counterbalance. Then you go opposite and the feet will move with you as you move and rotate the torso. So this is the kettlebell Russian twist. So we're just here and again for yourselves, you want anywhere between 8 and 12 each side depending on how challenging you find it. And we just go 1, 2, 4, 5, 6, 7, 8, 10, 11, 12. Pretty simple. And our final exercise today is just going to be the bent elbow plank. So from here, 2 hands go on top of the handle of the belt, bring yourself into a press-up position and bend your elbows and hold. For this one, you want about 30 seconds if you can hold it for that long. You will find that the arms maybe start shaking, etc., but you want to try and hold it as stable as you can for the full 30 seconds, of course. So pretty simple stuff for this one. 30 seconds to a minute will be fine. Obviously, if you're a real beginner, then you may only be able to manage maybe 10, 20 seconds, but that's fine. Just gradually try to build it up a couple of seconds each week. So first exercise is the single bell swing. You want 8 each hand, then you're going to take hold of the bell, go into your lunges, and do 8, 8 each side of those. Kettlebell floor press with a twist, that one again 8 each side. Same with the lawnmower rows. Once you get to the kettlebell Russian twist, depending how challenging you find it, you'll either want around 8 each side, but you could go up to 12 each side. And then final one, onto the plank with the bent elbows. So that's here rather than here. You want to be in this position, head back, chin's up, and you hold that one for anywhere between 30 to 60 seconds. So as I said with the last one, if you're very new to kettlebell workouts You're going to want to do 2 to 3 sets with about a 1 to 2 minute rest in between. But if you're, you're a little bit more experienced, you can do anywhere between 4 and 6 sets, again with that 1 to 2 minute rest. So try that one out, guys. You can obviously add it into the first workout we did. So you might, for instance, do the first one on a Monday, then this one on a Wednesday. 2 days later, you go back to kettlebell workout 1, and then come back to this one a couple of days after that if you want a bit of a variety in your week. So, try them out, and I'll see you next time. Thank you.