Full Body Single-Kettlebell Workout for Beginners | Juan Leija & Matt Vincent
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- Опубліковано 2 чер 2024
- Interested in learning how to use kettlebells? Try this full body kettlebell workout for beginners from Onnit Coach Juan Leija & 2x Highland games champion Matt Vincent.
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There are times in life when you may only have access to one weight. For instance, you might find yourself at a hole-in-the-wall gym that offers only a paltry selection of mismatched kettlebells and you won’t be able to do your ideal kettlebell workout. You could be visiting family and discover a single bell that’s been gathering dust in a corner of the garage. Or, you may have scrounged up the money to buy just one kettlebell, and now you’re wondering how you can make the most of it-because, right now, you can’t afford another.
Whatever the circumstances, you need a workout you can do with a single piece of iron, and Juan Leija, former Director of Fitness Programming at Onnit (@juannit_247 on Instagram) has one for you. It not only offers strength training but also includes a warmup, and, at the end, a conditioning circuit to burn fat and build endurance. See the video below where he walks friend, two-time Highland Games champ, and Onnit Pro Athlete Matt Vincent (@matthewpvincent on Instagram) through the routine, and scroll down to see the program in writing.
00:00 - Intro
00:30 - Warm-Up
03:50 - CNS Prep
05:40 - Full Body Single-Kettlebell Workout
09:45 - Kettlebell Conditioning Finisher
| Warm-Up: 2 Rounds |
1. Single-Kettlebell Halo: 5-10 reps each direction
2. Turkish Get Up: 2 reps on each side
| CNS Prep: 2 Rounds |
1. Kettlebell Swing: 5 reps
2. Basic Push-Ups: 5 reps
| Full Body Single-Kettlebell Workout: 2 Rounds |
1. Kettlebell Clean: 5 reps each side
2. Single-Rack Kettlebell Squat: 8 reps each side
3. Kettlebell Push Press: 5 reps each side
| Kettlebell Conditioning Finisher: 2 Rounds |
1. Kettlebell Clean, Squat, & Press: 3 reps each side
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Kettlebell training combines explosive strength with muscular endurance to provide an efficient and athletically optimized full body workout. Built to last a lifetime, the new and improved kettlebells have the versatility and performance needed to optimize your workouts.
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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 🤙🏾🤟🏾
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
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
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 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.
PROBABLY THE BEST VID I'VE SEEN ON KETTLEBELL'S.
Thanks for this. Just got one today and was able to follow along very easily.
Just started my Kettle bell work outs. Thanks for this.
such a solid workout!
Always been a traditional weight lifter and want to integrate kettlebell work as well. Great video! God bless!
Yes thank you so much i enjoy these exercises
Oh I'm adding this to the routine for sure
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.
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!
Thank you guys.
This is a great workout set. Thanks!
Wow! That was excellent advice. Thank you!
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.
New daily routine. Thanks!
You guys are the real deal 👍🏼
This was awesome. Thanks!
Fantastic workout! Appreciate this routine! Thanks guys!
Thank you for this! I needed something that checks all my boxes: quick ✅ full body workout ✅ challenging ✅
For sure one of the best workout video i´ve seen, thanks for sharing this and awesome explanation!
Thanks for sharing - great instructional video on a starter yet still challenging workout!
Let’s goooooo
Love it, thanks guys
awesome, thanks for this vid
I feel the workout from yesterday, great video!
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?
Just what I need for today ♥️🙌
This was great guys, thanks
Thanks!
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
Juan great at explaining
This is a great combination of moves!
This was actually such a solid workout and explained so well I just finished it 10/10
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..
Very cool workout. Thanks for showing us a great way to work with kettlebells
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?
Loved this. Easy to follow! And simple yet effective.
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!
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!
So inspired and motivated to do these exercises. Thank you for this video.
Love this! Such a great workout. Juan is the best!!
No!
F’n beast dude. Thanks for posting.
i need to start doing this
Welcome to our beginner tutorial where the jacked dude who's job it is to work out cant do the exercise.
Good routine
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.
Man, these guys' legs are awesome 👌👏 They didn't forget leg day!
Yes they are!
That was pretty fun
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.
Hell yeah 🔥🔥
Cheers guys done reps and rest 30 sec between each set good workout ❤
Yessss! Hell yeah!
Jesus what happened to Matt!! Haven't seen him in years, he is jacked now . Good work bud
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?
Great workout fellas, first time kb user, subbd n lookin for more
EXCELENT!!!!!!!
So sick to see Matt & Juan! Stoked to give this workout a try
Great instruction as always. Thanks
Thanks for watching!
That final Finisher is awesome, a greater cardio fat burner. Thank you for this.
Juan’s programs are the best! Especially for females 🙌🏼
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.
Turkish get up is more like a Turkish skill crush when I drop that kettlebell on my face.
You need to turn your back leg/knee outward in order to post on the Turkish getup on the way back down.
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!
Awesome !! Thanks for sharing.
Thanks for watching!
Great video! Thanks guys!
Thanks for watching!
Thank you so much! A full program that's scalable and applicable to my training for other sports. Thank you for not bogging us down with technique and too many details while losing sight of the big picture and flow. I can tell this will really translate well to my wrestling and Judo. Thanks again
Good stuff. 🐸🔱
Great video. What weight kettlebell do you recommend?
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?
What is the best way to know what weight of the kettlebell should I have as a beginner?
Cool video, wondering how many Kg's should I get as a total kettlebell beginner
The best workouts!!!
Intense
love this workout, it is my got to exercise for the next month. But tell your boi to lose the checkered vans lol! he is not 15 years old anymore
How many days during the week do I need exercise?
Thanks 👍
Quick question - Once the workouts become easier, should the reps be increased or the weight of the kettlebell?
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
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 🙏?
Great workout 🏋️♂️ short but Affective
I'm a whole year late to the party. I ❤ men who have great quads, hammies, and calves. Both of these men have GORGEOUS legs and nice physiques IMO.
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.
Vans slide ons are great workout shoes.
He's barbell-ing that kb with them cleans.
What is a good weight to start with?
First training after 3 years of doing nothing, following your video
That's for day 1 of my workout boys. 💪
You got this!
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.
I love the Turkish get up is considered “beginner” 😂.
Me: 😅😅😅
Just found this video. Buying a kettlebell today. This is the easiest looking workout I've ever seen.
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?
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?
Hmm, I need to stick with that warm up before jumping into the Turkish get up lol.
All valuable but Turkish getups will truly make your Foundation solid... didn't start implementing them until age 50 (10 years ago) will make a huge difference in your overall fitness
Turkish get up for warm up? For begginers???
Thanks for showing this I will do some bell exercise however I would def hurt myself or drop the weight on my head doing these motions.
You're Welcome!
Start small and you can work up.