I’m a trucker an as is tradition also fat. I’ve been looking for something I can do to fit into my day out on the road. This is it. I don’t have the best form but I’ve gotten stronger and I’ve lost weight. I started around 325 lbs and am at 265 now. Thank you for posting this video. It’s a game changer for me. And super simple
I'm a day cab truck driver. I lost weight last year but it's been coming back. I might give kettlebell a try to, but yeah it's a major challenge to manage weight and fitness. It's not just the sitting, but the work shifts are so long.
That is some serious gains in terms of your fitness goals and achieving a healthier body. Just one question - do KBs take a toll on the wrists considering how they make the hand bend a bit, backwards?
0:36 1. Single-Kettlebell Halo: 5-10 reps each direction 01:45 2. Turkish Get Up: 2 reps on each side 04:10 1. Kettlebell Swing: 5 reps 04:45 2. Basic Push-Ups: 5 reps 05:47 1. Kettlebell Clean: 5 reps each side 07:41 2. Single-Rack Kettlebell Squat: 8 reps each side 09:04 3. Kettlebell Push Press: 5 reps each side 09:47 1. Kettlebell Clean, Squat, & Press: 3 reps each side
This is NOT a beginners' KB workout. Some of these moves are quite advanced. I would recommend the Lebe Stark channel for a really good foundation on KB training.
@@lennardspit A person doing sports or gym workout regularly for a long time is hardly a beginner. They're very likely to already be built well-enough for medium difficulty training in a different sport.
My back and mobility is better w KB workouts. Even small weights are great. Really excellent at focusing you to protect your spine via core tightening and awareness. Pair this with walking every day and the pounds will drop. Keep it up everyone!
Use to be a power lifter. Then ruptured my patellar tendon. Have been struggling the last 2+ years to reignite that fire for lifting without putting up heavy weights. Knocked this workout yesterday and my legs are so sore today. The best soreness it had in years. They’re remembering what it’s like to be alive!
Do you have a preference on whether the weight should be on top or bottom when starting the movement? I’m not sure if there are benefits to one or the other, but they definitely feel different..
Perfect for beginners. Not a lot of reps, so even really beginners with overweight can start. I love it. Added to bookmarks, when I wake up starting with my 8kg kettle, then after week when I know the movement, switch to 16kg and little increase the series number to loose the weight. Keto is not enough for me any more
I'm a relatively weak lady and have been trying to build some strength but have little room to work out in, this certainly felt like it was doing something so I'm gonna keep coming back to this video.
This is a perfect workout for any level I'd think. I get tired right at the end, and I just had covid 3 weeks ago. I started by buying a 25 pound a couple weeks ago. Today acquired a 35 pound which is 20% my body weight. I think I'll maybe one day go up to 40 or 45 but this is all I can handle at the moment for the FULL workout. The main reason I got a kettlebell was to do Turkish getups, but I think I'll do this workout as much as I can. It seems to hit everything.
Love this workout! I’m into KB’s because you can work your whole body with one piece of equipment. This was short and sweet and got me sweating. Now I just need a heavier kettle bell. Thank you!
I took a break from working out because of the pandemic blues, but I’m back at it! Tried this today with a 20lb bell and loved it! This is a great workout for any level. Just increase rounds and weight when needed.
@@jrkinley Depends on your level of fitness, experience, and gender. Most people seem to recommend 30lbs to start for a male, but throwing the 30 around was a little much for me, so I backed it down to 20 for a few weeks, then I'll expand.
New to KB's, when you do the clean, are you mainly lifting with your arm? I'm 58 and just concerned about my back and I want to make sure that I do it correctly. Thanks!
Used a 40 lbs bell for halos. I put my ego in check and selected a 30 lbs kettle bell for the turkish get ups and did em, my shoulder didn't come out of socket. I own the swing because i practiced it for two years so I opted for a 90lbs for 10 instead of five reps did 2 sets of 10 push-ups along with that and I used a 40 lbs bell for the rest of the workout. It was so intense, I'm hooked on kettle bells now. I was surprised that I was able to do it. I've only been going to the gym for 3 years and I have a degenerative disk in my back and a repaired labrum in my right shoulder. I wouldn't exactly call it a beginner workout onless you've been exercising with free weights regularly for a cupple years and are only a beginner in kettle bells.
I'm going to try this one tomorrow. In regards to the kettle bell I've worked my way up to 5 sets of 15 swings of a 90lbs bell but That's all I do with a kettle bell is swings. I'm looking to ditch bar bells and machines all together. If it can't be accomplished with body weight, kettle bells or dumbbells I don't want anything to do with it. For the last week at the gym all I did were swings and a stretching protocol to get my front splits back and have done. I'm 32 and I'm not getting any younger so I need strength in my shoulders. I'll do this sans turkish get ups, I've had a torn labrum repaired in my right shoulder a couple years ago and if you ask me that get up crap is clearly good for you in a lot of ways but it looks like a dislocation waiting to happen. I'll just try 35-45lbs bell for the whole thing. Looks awesome.
Im 6o. Looking to do some work to not deteriorate too fast. this seems perfect. Using a 14kg kw, but no weight for the Turkish get up. Perfect initial kettlebell workout. Thanks.
normally, u train full body workout three time a week with one recovery day on between. Me personally train monday, wednesday and friday. And the other days i recover my self from the training.
if you want to live a long life past 100 yrs old you do only once every 2 weeks or once a week, sometimes I'll do twice a week but I go to BJJ class 1 to 3 times a week as well which causes me to lift people
Tomorrow im working on building my Murph Challenge numbers ups. I think I'm going to do this first (maybe minus the squats, since I'll be doing those with the Murph). Thank you coach for your time, and knowledge.
Is there another kettlebell workout that is similar to kettlebell push press? I don't have a high ceiling and can touch it without raising my feet up, and I don't rly wanna workout outside, specially during winter.
If you actually want to wake up your CNS, do some high intensity static holds to failure. After about 30 minutes, your strength output will suddenly surge.
@@fatlittleparasite I climbed and boulders for decades. It’s common knowledge among climbers that it takes about 30-45 minutes of bouldering to wake up your strength. You can feel it in your grip, suddenly you can clamp down and pull on things with ease that were nearly impossible at first. Also, I would boulder for 3 hours and then go set a PR on bench press or even squat. No joke. Part of the secret was activating the core by climbing and carrying over that stability to power lifting.
I just did this workout. Really good! One question though... How often can we do this particular workout throughout a week in order to get enough rest as to avoid injury or over training, yet still get strong?
I have a simple question. So after the warm up we should do one complete circuit of each exercise then do the second round or do the second round of each exercise before moving on to the next exercise?
Thank you for adding the body weight only option because one should not use (practically) any kettlebell for those moves as a beginner. And that was just the warmup! lol
From my personal experience go light on the TGUs not worth comprising form. Great movement but there's risk to injury if u go heavy as a beginner. You don't wanna be struggling like my man did
So, the shoulder press in this workout is 4 cycles of 5 reps each again, right? Because when you said it, it sounded like just a one - time 5 rep single cycle but the others were both done with 4 cycles each so I imagine that the shoulder press is supposed to be 4 cycles, right?
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I’m a trucker an as is tradition also fat. I’ve been looking for something I can do to fit into my day out on the road. This is it. I don’t have the best form but I’ve gotten stronger and I’ve lost weight. I started around 325 lbs and am at 265 now. Thank you for posting this video. It’s a game changer for me. And super simple
Congrats sir. Keep it up!!!!!!
I'm a day cab truck driver. I lost weight last year but it's been coming back. I might give kettlebell a try to, but yeah it's a major challenge to manage weight and fitness. It's not just the sitting, but the work shifts are so long.
@@FluxNomad678 you can do it! Calorie watching and a little bit of exercise go a long way!!!
That is some serious gains in terms of your fitness goals and achieving a healthier body. Just one question - do KBs take a toll on the wrists considering how they make the hand bend a bit, backwards?
Keep it up buddy 🤙🏾🤟🏾
0:36 1. Single-Kettlebell Halo: 5-10 reps each direction
01:45 2. Turkish Get Up: 2 reps on each side
04:10 1. Kettlebell Swing: 5 reps
04:45 2. Basic Push-Ups: 5 reps
05:47 1. Kettlebell Clean: 5 reps each side
07:41 2. Single-Rack Kettlebell Squat: 8 reps each side
09:04 3. Kettlebell Push Press: 5 reps each side
09:47 1. Kettlebell Clean, Squat, & Press: 3 reps each side
This is NOT a beginners' KB workout. Some of these moves are quite advanced. I would recommend the Lebe Stark channel for a really good foundation on KB training.
I was thinking the same. I've been in an office job through the pandemic, looking to active again. I absolutely KNOW I can't do a turkish get up
It is for beginners that are already familiar with non-kettlebell training.
@@lennardspit💯💯💯💯💯
@@lennardspit A person doing sports or gym workout regularly for a long time is hardly a beginner. They're very likely to already be built well-enough for medium difficulty training in a different sport.
From my couch it looks pretty simple. 😅
After the Turkish get up. He: now that you are warm up. Me: I’m done for today thank you 😂
Exactly 😁
I just felt silly doing them. If it wasn’t for my vertigo I’d be adding the weight
What Turkish lan.
Lol I stopped right there as well lmbo 😂😂😂😂😂😂😆
Bro that shit is wicked man I have a 30lb one and doing this is killer I’m done for the day eating sleeping everything 🤣
Amazing workout. I just bought my first 12 kg kettlebell. After this workout I was drenched in sweat and felt at least 5 years younger!
This is one of my favorite workouts now, I started using it 2 weeks ago. I have improved on my endurance and strength.
same here, I'm up to 45 lbs now expensive at $82 the particular brand I use is sold out past 50lbs so I guess I'll stop there
What weight did you start with? I'm 5'10 190lbs
@@tillo1981 25 but I only use it as a warmup now, 35 is still useable and 50 is my limit I have 25, 35, 40, 45, and now 50.
@@blockaderunner thank you.
@blockaderunner do you do 2 rounds or more?
Always been a traditional weight lifter and want to integrate kettlebell work as well. Great video! God bless!
My back and mobility is better w KB workouts. Even small weights are great. Really excellent at focusing you to protect your spine via core tightening and awareness.
Pair this with walking every day and the pounds will drop. Keep it up everyone!
Use to be a power lifter. Then ruptured my patellar tendon. Have been struggling the last 2+ years to reignite that fire for lifting without putting up heavy weights. Knocked this workout yesterday and my legs are so sore today. The best soreness it had in years. They’re remembering what it’s like to be alive!
Halo is a great move. I would recommend using it not only for warmup but also as your main movement. Your shoulders will thank you.
Thanks for sharing!
Do you have a preference on whether the weight should be on top or bottom when starting the movement? I’m not sure if there are benefits to one or the other, but they definitely feel different..
Just started my Kettle bell work outs. Thanks for this.
Warmup
Halo - 2 sets 5 reps each direction
Turkish Getup - 2 sets 4 reps each side
CNS Prep - 2 sets
5 swings, then
5 speed pushups
Strength
Cleans - 2 sets 5 reps each side (4 sets total)
Squat (in clean rack position) - 2 sets 8 reps each side (4 sets total)
O/H Push Press - 2 sets 5 reps each side (4 sets total)
Conditioning
Clean - squat - o/h press 2 sets 3 reps each side (4 sets total)
I've altered my CNS Prep to 10 swings and pushups, it just didn't seem like enough with 5.
Very cool workout. Thanks for showing us a great way to work with kettlebells
PROBABLY THE BEST VID I'VE SEEN ON KETTLEBELL'S.
Perfect for beginners. Not a lot of reps, so even really beginners with overweight can start. I love it. Added to bookmarks, when I wake up starting with my 8kg kettle, then after week when I know the movement, switch to 16kg and little increase the series number to loose the weight. Keto is not enough for me any more
I'm a relatively weak lady and have been trying to build some strength but have little room to work out in, this certainly felt like it was doing something so I'm gonna keep coming back to this video.
Follow up comment?
Loved this. Easy to follow! And simple yet effective.
So nicely put up. Great.
Thanks, bros.
This is a perfect workout for any level I'd think. I get tired right at the end, and I just had covid 3 weeks ago. I started by buying a 25 pound a couple weeks ago. Today acquired a 35 pound which is 20% my body weight. I think I'll maybe one day go up to 40 or 45 but this is all I can handle at the moment for the FULL workout.
The main reason I got a kettlebell was to do Turkish getups, but I think I'll do this workout as much as I can. It seems to hit everything.
Quick question - Once the workouts become easier, should the reps be increased or the weight of the kettlebell?
Love this workout! I’m into KB’s because you can work your whole body with one piece of equipment. This was short and sweet and got me sweating. Now I just need a heavier kettle bell. Thank you!
Great workout, I do it quite often.
Thanks guys, been enjoying kettle bell Swings and trying to get more out of a home workout, this is an excellent new challenge!
You got this!
I took a break from working out because of the pandemic blues, but I’m back at it! Tried this today with a 20lb bell and loved it! This is a great workout for any level. Just increase rounds and weight when needed.
You got this!
So what weight of kettle bell should you use for this ?
@@jrkinley Depends on your level of fitness, experience, and gender. Most people seem to recommend 30lbs to start for a male, but throwing the 30 around was a little much for me, so I backed it down to 20 for a few weeks, then I'll expand.
For sure one of the best workout video i´ve seen, thanks for sharing this and awesome explanation!
New to KB's, when you do the clean, are you mainly lifting with your arm? I'm 58 and just concerned about my back and I want to make sure that I do it correctly. Thanks!
What is the best way to know what weight of the kettlebell should I have as a beginner?
Beast of a workout
Thanks!!! I’m 54 and a bit out of shape. I love this beginners kettle workout! Do you have a workout app in the works?
such a solid workout!
Finally a workout for me with the kettle bell thank you man. Def gonna do this
Used a 40 lbs bell for halos. I put my ego in check and selected a 30 lbs kettle bell for the turkish get ups and did em, my shoulder didn't come out of socket. I own the swing because i practiced it for two years so I opted for a 90lbs for 10 instead of five reps did 2 sets of 10 push-ups along with that and I used a 40 lbs bell for the rest of the workout. It was so intense, I'm hooked on kettle bells now. I was surprised that I was able to do it. I've only been going to the gym for 3 years and I have a degenerative disk in my back and a repaired labrum in my right shoulder. I wouldn't exactly call it a beginner workout onless you've been exercising with free weights regularly for a cupple years and are only a beginner in kettle bells.
You need to turn your back leg/knee outward in order to post on the Turkish getup on the way back down.
Great workout routine for any level as per the weights
Really appreciate this video, very good routine
Fantastic workout! Appreciate this routine! Thanks guys!
Man, these guys' legs are awesome 👌👏 They didn't forget leg day!
Yes they are!
I'm going to try this one tomorrow. In regards to the kettle bell I've worked my way up to 5 sets of 15 swings of a 90lbs bell but That's all I do with a kettle bell is swings. I'm looking to ditch bar bells and machines all together. If it can't be accomplished with body weight, kettle bells or dumbbells I don't want anything to do with it. For the last week at the gym all I did were swings and a stretching protocol to get my front splits back and have done. I'm 32 and I'm not getting any younger so I need strength in my shoulders. I'll do this sans turkish get ups, I've had a torn labrum repaired in my right shoulder a couple years ago and if you ask me that get up crap is clearly good for you in a lot of ways but it looks like a dislocation waiting to happen. I'll just try 35-45lbs bell for the whole thing. Looks awesome.
Fantastic workout - been using this for a month and have progressed nicely. Thank you.
what changes did u notice?
@@youabs4667 much greater stamina as well as improved range of motion in my hips
This was actually such a solid workout and explained so well I just finished it 10/10
Great video. What weight kettlebell do you recommend?
Thanks for this ‘m doing my course tomorrow now that I have more understanding of this kettlebell 🎉southafrica
Im 6o. Looking to do some work to not deteriorate too fast. this seems perfect. Using a 14kg kw, but no weight for the Turkish get up. Perfect initial kettlebell workout. Thanks.
Thank you guys.
this is awesome, also where are those black and white shorts from
Great summary
This is a great workout set. Thanks!
New daily routine. Thanks!
Turkish get up for warm up? For begginers???
Any more of these?
This is a great combination of moves!
Thank you for this! I needed something that checks all my boxes: quick ✅ full body workout ✅ challenging ✅
Oh I'm adding this to the routine for sure
Jesus what happened to Matt!! Haven't seen him in years, he is jacked now . Good work bud
What is a good weight to start with?
Love it, thanks guys
How many days during the week do I need exercise?
Thanks 👍
Thanks for this. Just got one today and was able to follow along very easily.
Cool video, wondering how many Kg's should I get as a total kettlebell beginner
“Exercise 1: You’ll Juan to start standing up!”
😎 awesome video gentleman
Just what I need for today ♥️🙌
Beginners is probably not the right word as the warm up would prob land me in the hospital. What’s good for someone who is 10 levels back from this?
Yes thank you so much i enjoy these exercises
Juan great at explaining
I like how for a beginner workout he's still feeling it. Makes me feel like 5-8 reps isn't to few.
24 kilos is no joke...52-53 lbs. A beginner should use a lot less...maybe half that or even a little less.
Hello I'm just starting out (with kettlebells), what weights should I use or start with?
My regular bench press is 120kg
Any suggestions please 🙏?
How often should someone do this set per week? I love that its only 30 min workout!
3 to 4 times a week.
once or twice, you don't lose muscle until your 14th day of doing no exercise
@@blockaderunner depends, these kind of workouts are more of a strength and endurance exercise than hypertrophy.
awesome, thanks for this vid
would dumbells work if you dont have kettlebells?
I feel the workout from yesterday, great video!
Amazing
Exercise 2 Get Up
That is NOT NOT NOT a beginner with a bell. Glad you mentioned a weightless one!
Good routine.
If sitting up with a hand over your head really that challenging you should start at the treadmill…
Juan’s programs are the best! Especially for females 🙌🏼
Great workout fellas, first time kb user, subbd n lookin for more
Great video! Thanks guys!
Thanks for watching!
Thanks!
Thanks guys, how often to do this full body workout? What is the recommended recovery time?
normally, u train full body workout three time a week with one recovery day on between. Me personally train monday, wednesday and friday. And the other days i recover my self from the training.
if you want to live a long life past 100 yrs old you do only once every 2 weeks or once a week, sometimes I'll do twice a week but I go to BJJ class 1 to 3 times a week as well which causes me to lift people
잘 배우겠습니다. FROM. KOREA
This was great guys, thanks
Tomorrow im working on building my Murph Challenge numbers ups. I think I'm going to do this first (maybe minus the squats, since I'll be doing those with the Murph). Thank you coach for your time, and knowledge.
Is there another kettlebell workout that is similar to kettlebell push press? I don't have a high ceiling and can touch it without raising my feet up, and I don't rly wanna workout outside, specially during winter.
Can someone recommend a substitue for the Turkish getups? They're killing my knees and wrists
If you actually want to wake up your CNS, do some high intensity static holds to failure. After about 30 minutes, your strength output will suddenly surge.
What’s that, like planks?
@@fatlittleparasite I climbed and boulders for decades. It’s common knowledge among climbers that it takes about 30-45 minutes of bouldering to wake up your strength. You can feel it in your grip, suddenly you can clamp down and pull on things with ease that were nearly impossible at first. Also, I would boulder for 3 hours and then go set a PR on bench press or even squat. No joke. Part of the secret was activating the core by climbing and carrying over that stability to power lifting.
I’m a woman, completely new to the kettlebell, what weight should I get to start with?
Love this! Such a great workout. Juan is the best!!
No!
I just did this workout. Really good!
One question though...
How often can we do this particular workout throughout a week in order to get enough rest as to avoid injury or over training, yet still get strong?
aim for 2-3 times a week
@@OnnitofficialAwesome! That was my thinking. Thank you for the reply, and for the great content!
i need to start doing this
Can this be my sole workout to build muscle? If so how many days a week should I do this.
If you are looking for muscle building kb programs, I suggest Geoff neuperts kb strong, or more kb muscle.
Great instruction as always. Thanks
Thanks for watching!
You guys are the real deal 👍🏼
I have a simple question.
So after the warm up we should do one complete circuit of each exercise then do the second round or do the second round of each exercise before moving on to the next exercise?
Thanks for sharing - great instructional video on a starter yet still challenging workout!
Let’s goooooo
Thank you for adding the body weight only option because one should not use (practically) any kettlebell for those moves as a beginner. And that was just the warmup! lol
Also, the same weight (for a beginner) should not be used for lower body and upper body.
Is the order, Clean, Clean, Rest, 3X. Rack squat, Rack squat, Rest, 3X Ect... Or Clean, Clean, Rack squat, rack squat, Push press, push press, Rest, 3X?
This was awesome. Thanks!
From my personal experience go light on the TGUs not worth comprising form. Great movement but there's risk to injury if u go heavy as a beginner. You don't wanna be struggling like my man did
So, the shoulder press in this workout is 4 cycles of 5 reps each again, right? Because when you said it, it sounded like just a one - time 5 rep single cycle but the others were both done with 4 cycles each so I imagine that the shoulder press is supposed to be 4 cycles, right?
When he means a set, does a set mean Both sides in a single set or 1 side = 1 set?
Good routine