20 Min Kettlebell Workout for Beginners | Full Body Strength at Home скачать в хорошем качестве

20 Min Kettlebell Workout for Beginners | Full Body Strength at Home

Get ready to strengthen your entire body with this 20-minute full body kettlebell workout at home! This routine uses one kettlebell (or a dumbbell) and is ideal for beginners looking to build strength and confidence. We’ll start with a quick 3-minute warm-up — 30 seconds per move, no rest. If you prefer a longer warm-up, check out my 12-minute warm-up video linked in the intro. Then we’ll jump straight into the 20-minute session: 40 seconds on, 20 seconds rest. There are 20 exercises in total, no repeats (except for a few unilateral moves). I’m using an 8 kg kettlebell for reference, but if you’re a beginner, go lighter — always choose a weight that challenges you while maintaining good form. Cool down and stretching are included at the end to help you recover properly. 🔥 Workout Overview • Warm-Up: 3 min (30 sec each, no rest) • Workout Duration: 20 min • Timer: 40 sec work / 20 sec rest • Equipment: 1 Kettlebell (or Dumbbell) • Level: Beginner to Intermediate • Cool Down: Included 💪 Workout Breakdown 00:00 Intro 00:43 Warm Up 3:53 Squat with press 4:53 Bicep curls 5:53 Alt lateral lunge 6:53 Tricep extension 7:53 Press and crunch 8:53 Side leans L/R 10:53 Back row deadlift 11:53 A-turn handoff 12:53 Goblet squat 13:53 Alt halo 14:53 Alt around the world 15:53 Swing 16:53 Alt snatch 17:53 Reverse lunge with twist L/R 19:53 Staggered stance deadlift to row L/R 21:53 Glute bridge hold pullover 22:53 Plank taps 23:53 Cool Down Ready to move, sweat, and get stronger with every rep? Let’s do this together! 💥 #kettlebellworkout #kettlebellforbeginners #fullbodyworkout #homeworkout #strengthtraining #workoutathome #luciebraunschweig #beginnerworkout #20minworkout #fitathome 🔥 Pair it with: 👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...   👉 Stretch:    • Full Body Cool Down | 20 Min Stretch for R...   ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LBhomeworkout ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.