30 minute beginner workout with kettlebells

Here's everything you need to try our 30 minute beginner workout with kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Single Arm KB Floor Press
  • Goblet Squat in Lunge
  • Alternating KB Strict Press
  • Circuit 2
  • Walk Backward on Forefoot
  • Tall Kneeling Lateral Reach

Circuit 1

Complete this round 3 times.

Single Arm KB Floor Press

Complete 8 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Goblet Squat in Lunge

Complete 8 repetitions

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Alternating KB Strict Press

Complete 6 repetitions

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

  1. Start with both kettlebells in the front rack position, with the core tight.
  2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
  3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

  • Keep the rib cage tucked at all times
  • Keep a tight front rack position with the kettlebell not being pressed
  • Finish with the biceps next to the ears and elbow locked.

Circuit 2

Complete this round 3 times.

Walk Backward on Forefoot

Complete 10 meters

Coaching Tips For Walk Backward on Forefoot

Follow these cues to perform Walk Backward on Forefoot correctly:

  • Move slowly with as much stability as possible
  • Perform without any shoes or socks.

Tall Kneeling Lateral Reach

Complete 4 repetitions

Coaching Tips For Tall Kneeling Lateral Reach

Follow these cues to perform Tall Kneeling Lateral Reach correctly:

  • Move fluidly and through your full range of motion.

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This workout was made by Sean Klein

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