30 Min BEGINNER FULL BODY Kettlebell (Vocal Instructions) // NO REPEAT // LOW IMPACT

30 Min BEGINNER FULL BODY Kettlebell (Vocal Instructions) // NO REPEAT // LOW IMPACT



Ultimate BEGINNER 30 minute FULL BODY KETTLEBELL Workout! ⭐️
❤️ Love the workouts and want to say thanks?
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Beginners please record yourself working out or check you exercise form in a mirror. If you are new to weight workouts please choose a light weight until you are confident your technique is right. Correct technique is more important than how many KGS you lift!

WARM UP: https://youtu.be/mgN7HOHzFfM

BEGINNER playlist:
👉https://youtube.com/playlist?list=PL9_XVFzYc03_nA38l71R7esnGAU2BdO_4

Suggested beginner workouts for YOU to do after:
👉10 Min Glute Bridge Workout: https://youtu.be/orZcjc0XJMI
👉15 Min Kettlebell Arms: https://youtu.be/E3IH8tqkIXU
👉15 Minute Full Body Workout (No Equipment) – https://youtu.be/HiKN1-qOTZ8
👉15 Minute Pilates Workout – https://youtu.be/041u5D1BA44
👉Cool Down and Stretch – https://youtu.be/-CnWU5DDRHk

Why not check out these beginner kettlebell workouts with vocal instructions:
👉15 Min Beginner Kettlebell Workout: https://youtu.be/stx7PYeoMao
👉20 Min Beginner Kettlebell Workout: https://youtu.be/40p7ADqc9JM

Workouts with weights playlist:
👉 https://www.youtube.com/playlist?list=PL9_XVFzYc03-vc2_wgSnPKAPOXk7jqXyx

🎵 Where I download my Music ​*Try it FREE for 30 days*
https://www.epidemicsound.com/referral/k0zy1y/

Thanks for watching!

Roxanne ❤
____________________________

D I S C L A I M E R

Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you are performing them at your own risk. Roxanne Russell will not be responsible or liable for any injury or harm you sustain as a result of this workout video.

#kettlebellworkout #homeworkout #beginnerworkout

hello everyone welcome to your workout with Roxanne today I've got a complete beginner full body workout in this session we will be using a single kettlebell for each exercise for reference I'll be using a 10 12 and 14 kilo kettlebell however use the weight that is right for you if you're a beginner I suggest starting with a light weight and focusing on form before you increase the weights in today's session we've got 20 exercises working 60 seconds on 30 seconds off and in this whole session I will be guiding you through each exercise you will also need your mat and some water and then when you're ready let's get started [Music] all right guys so the first exercise we have got today is going to be our wide squat so grab hold of your kettlebell and then we want to take a wide stance so wider than hip distance toes are going to be pointed out in a 45 degree angle we're going to lower our hips directly down kettlebell touches the floor just briefly straight back up press your knees out towards your pinky toes you lower your hips and we lift upper body is nice and relaxed our weight is evenly distributed over our feet we are going to start in three two one inhale to lower exhale to lift inhale lower exhale lift keep pressing those knees out as you lower your hips down [Music] and you want to keep that even distribution on your feet but then as you press up drive from the heels I'll show you guys from the side toes out wide inhale as we lower down exhale to lift at the top of the movement your butt cheeks will be squeezing but we don't want to be tucking our pelvis under like this we stand straight back up glues are on [Music] keep tensing those abs as well guys foreign two last one bring your feet together hip distance apart keep the Kettlebell in your hands shoulders down and back Cora's arms spine stays straight you push your hips back back back back hinge from the hips kettlebell lowers down towards the floor feeling a stretch down the back of the hamstrings straight back up squeeze the butt cheeks inhale to lower the Kettlebell down to the floor exhale to lift ready let's go [Music] as you push your hips back you want to feel a stretch on the hamstrings and keep that kettlebell close to your body inhale lower down exhale drive up at the top we squeeze the butt cheeks and we drive from the heel to lift the Kettlebell back up [Music] spine stays straight chins tucked under [Music] 20 more seconds keep pressing those shoulders down away from your ears [Music] last bit now guys you've got five four three two one awesome I'm gonna grab a lighter kettlebell now so probably my 10 kilo for our curl press and extend elbows pinned into your ribs we curl the Kettlebell up press over your head keep those elbows locked in lower the Kettlebell behind your head and then we're going to lift straight back up lower the kettle bar to your chest elbows pinned into the ribs as we lower down we're holding on to the two sides of the Kettlebell ready let's go curl press over our head keep those elbows squeezed into your ears as we lower the kettle bar behind your head press back up lower and lift and lower exhale to lift thank you there we go back down bicep curl up extend as you extend make sure we're not arching the back keeping that tailbone tucked under tensing those abs we want to keep those ribs tucked in you guys got your own pace you've got 20 seconds left again guys picking the weight that's right for you if at any point the weight's too heavy and you're compromising your form take that lighter weight five seconds left [Music] awesome work guys I'm going to grab hold of my heavier kettlebell so I'm using a 14 um but again pick the weight that's right for you you want our feet hip distance apart same with the wide squat we lower our hips directly down kettlebell comes towards the floor straight back up hips go directly down and uh make sure you're spreading those toes your weight is evenly distributed on your feet let's go knees pressing out towards that second that last toe press those knees out knees out and then lift so you want to make sure that our knees are not caving in I think screw your heels into the ground chest is proud shoulders are down and back and we're engaging our core always we never let those abs go over halfway keep screwing your heels down into the ground as you lower and then lift that way our glutes will always be activated last turn final three two last one we have our bent over rows I probably said with my 14. we can do this hinging those hips back like we did with the remaining deadlift we're going to hold that hinge shoulders down and back we drive the Calabar towards the hips and the belly button inhale the arms extend out straight exhale we drive the elbows back making sure we're aiming for the lower half of our stomach so we don't want to be driving up here like this scrunching up keep those shoulders down away from your ears each time you drive that kettlebell in I want you to think squeeze those shoulder blades together keep pressing your shoulders down away from your ears each time dry up the elbows rather than pulling with the hands you want to think elbows back drive them up 20 more seconds you got this guys [Music] nice 16. keep going at your own pace you've got this tense those abs don't let them go [Music] last five four three two one awesome work guys next we've got our lunge backs so we're going to start with our left leg forwards first and then you want to take the Kettlebell into your right hand left hand goes on your hip you're going to step backwards then from here make sure that back heel is lifted tuck the tailbone drop those hips directly down lift up step back together so we're going to be stepping back lower back together ready step back hips go directly down back heel is lifted step together making sure as you lower down your knee is directly over your ankle [Music] and take a look at your knee make sure it's not caving in press it out towards that pinky toe [Music] we inhale to lower down exhale slowly try not push off your back heel try and drive through your front heel to lift up that way we're going to use this left booty and I know there's a lot of information to take in guys but you'll get there one thing at a time take it at your own pace you got five seconds left guys let's stop over to the other side so kettlebell goes in your left hand I'll turn around right foot is forwards left foot steps back making sure we're up on that heel tailbone tucks under hips drop directly down lift up push from that front heel step back together five seconds to get started we step back and lift inhale lower exhale press driving through that front heel to lift ourselves up taking a look at our knees we step back make sure it's pressed over your ankle over your third your last toe why do I keep getting my toes mixed up last 20 seconds going at your own pace make sure that our chest is proud shoulders down and back draw that belly in guys last little bit now five four three two one well done guys I'm gonna take hold of a lighter weight now we're going to go into just our bicep curls oh they're gonna burn elbows pinned into your size we curl up and we lower we curl up and we're lower it's taking a moment to breathe enjoying this break ready guys let's go the color and then we lie down making sure when our bicep curls we're squeezing those butt cheeks tucking those ribs under [Music] exhale to curl inhale to control down 30 seconds left oh the bicep curls curls opinion 20 seconds exhale use the breath inhale down and make sure that your wrists are staying stacked one on top of each other like this making sure that arms stay in a straight line last two one shake those arms out next we've got our halo so again we're going to bicep curl up hold it here we're going to guide the Kettlebell around the head keep it as close as you can bring it all the way around to Center and then you're going to change direction so you're going to work our shoulders here this is great for shoulder stability [Music] make sure we're squeezing the butt cheeks tensing the ABS we don't Arch our back guide the killer butt all the way around back to the front and then all the way around back to the front swapping sides each time [Music] so inhale around exhale to front breathe in and then we breathe out keeping those elbows nice and close too keep drawing the belly in [Music] not over halfway last little bit now tense those abs if you've let them go last turn [Music] five four three two one awesome guys I'm gonna pick a heavier weight now for a little bit of legs we have got our lateral shifts so it's just like a static lateral lunge Oh wrong way we'll go the heaviest okay feet are really nice and wide toes pointed forwards you're going to shift all your weight to the left side bend that left knee try and get your body over that left ankle and then we're going to press up through our heels stand up lower your weight all the way down to the right side shifting those hips back and you're going to drive through the heel press up inhale to lower exhale lift inhale to lower exhale to lift I'll show you guys from the side so you can see where my hips are going lower down lower down hips go back and then we lift hips go back and down and then we lift [Music] so pressing that knee out as we lowered down to the side most of the time you never want your knees to be caving inwards always pushing out [Music] so think about screwing that heel down using the glutes and texting those apps five four three two one awesome upright rows working our shoulders I'm gonna take my ten my shoulders can handle it sure they can tuck in the tailbone tensing the ABS pulling up with that elbows drive those elbows shoulder height keep that kettlebell close and then we lower straight back down shoulders down away from the ears tensing the ABS Drive the elbows up shoulder height lower straight back down exhale lift inhale to lower this is a tricky one because I know that some people have shoulder issues doing the right rows if you guys are feeling any pain during this exercise then just do your shoulder press so shoulder press only just extend the Kettlebell to the sky and lower but if this exercise is right for you then Happy Days inhale lower exhale lift think about driving up with the elbows rather than pulling with the hands I'm maintaining that neutral spine ribs are tucked under abs are on we're protecting our spine when we turn our ABS on [Music] last three two one you guys are smashing it you're amazing okay around the world heavy kettlebell we got this stabilizing the core with this exercise we're going to let the Kettlebell travel around our back grab it with the other hand back to Center change over to the other side so we passed the Kettlebell behind our back we want to keep our core as still as possible [Music] ready let's go so the aim is to tense those abs the whole time really think about drawing in through the pelvic floor draw the belly button towards the spine grounding your feet spreading those toes this is a great one to stabilize the core so it's okay to go a bit heavier with this exercise because we want to add that instability to each side as we pass around [Music] last 20 seconds [Music] breathe in and then out as we pass in and then out as we pass [Music] last five four three two one good work guys we're going to add our alternating push-ups now so I'm going to do it with the belly of the Kettlebell with a kettlebell on the side placing my hand on the circle the main bit and then my hand shoulder distance apart we're going to be on our knees tuck that tailbone under one straight line between shoulders hips and and knees with lower chest to the floor we press then we're going to swap over to the other side make sure we've got that half plank position before we lower the chest down and press if this is too much on the Kettlebell you can just do alternating push-ups so you lower place the way your hand is where the other hand is and then we lower down so if this is too much for your wrist you can always have that option make sure we're leading with the chest elbows go back in a diagonal [Music] keep those shoulders pecked down away from your ears and your spine stays straight so we're not down here we're not poking the butt up up here we're squeezing the butt cheeks inhale lower X press inhale lower exhale we press [Music] last few guys you've got five four three two last one awesome work amazing roll out those wrists we're now going to lie down and go into our chest press so like all the way down onto our back relax your head down feet relaxed shoulders down and back extend the kettle back to the sky we're holding on to the main Belly of the Kettlebell with your thumbs locked around the end from here lower the chest lower the cut about your chest press straight back up lower the kettle bar to the chest straight back up elbows in close to the body spine is neutral shoulders down and back we're pinning those shoulder blades together behind our back inhale lower down exhale press think about using those chest muscles inhale slowly guide down exhale up inhale down exhale press make sure you're puffing your chest shoulder blades together down and back those abs guys almost there four three two last one awesome work guys we've got a dead bug toe Taps now so I'm going to take it just a bit of a lighter weight because we're going to be holding that weight up the whole time lying back down on your back get about the sky we're gonna be holding that kettlebell straight above our chest from here we are going to lift one foot in tabletop position lift the other foot in tabletop position I want you to press your back down flat to the mat and then tuck those ribs under inhale we tap one toe down exhale lift inhale we tap the other toe down and lift making sure the movements coming from the hips not the knee joint your knee stays at that 90 degrees the whole time [Music] tapping down like this make sure a hinge from the hip tap down lift hinge from the hip arm stay extended straight make sure that kettlebell is not dropping down differently and took those ribs in guys make sure there's no arching of the back you're doing awesome 10 seconds left you've got this can you go a little bit faster let's pick up the pace you guys got five four three two one awesome work guys going into our glute Bridges I place the Kettlebell just on the pubic bone actually um but whatever's comfortable for you feet hip distance apart we're going to tuck that tailbone and double gonna lift lift lift lift lift those hips until they're in line with the knees and the shoulders squeezing your glutes at the top of the movement and then we're going to lower directly down exhale to lift inhale to lower pushing your knees out towards your pinky toes you drive those hips to the sky tensing those abs the whole time inhale down exhale to press [Music] think about squeezing the butt cheeks the whole time driving from your heels to lift them up inhale lower down exhale lift 20 seconds you guys are the home stretch you're almost done final ten keep going guys squeeze the butt cheeks lift squeeze and squeeze wagon guys we have got a side plank on each side now so option to have your hand on the Kettlebell the Kettlebell is lying flat on its side coming into that side plank position on your knees extending that top leg out straight and your top arm is going to lift up to the sky so you can hold this position like this lifting up through the side of the waist or it's too much for the hand we can hold the side plank on the floor completely up to you guys whatever you want so I'm going to make sure that I'm not collapsing in the side I'm lifting up I'm using those obliques I'm tensing those abs [Music] making sure that the shoulders and the hips are stacked one on top of each other [Music] we're just going to hold here deep breaths digging deep [Music] if you guys would like more of a challenge you can come up onto your feet and we're going to hold that plank position [Music] one foot is in front of each other think about tensing those abs oh 10 more seconds [Music] you guys got five four three two one loud and guys oh how's getting cramp in my palm we're gonna stop over to the other side so I'm just going to change over but you guys can just turn around whatever suits you guys top leg is extending out straight bottom knees bent lower the hips down through a nice diagonal shape extending our arm to the sky stacking those shoulders stacking those hips making sure we're drawing up through the side of the waist tensing those obliques we want to be drawing the belly in you can even take a look at your body make sure that we are in a nice straight line [Music] you got this guys just breathing naturally you guys are doing amazing again if this is too much for the Palms you can take your hand on the floor stack the shoulders one on top of each other lifting up through the side of the waist [Music] again if you like more of a challenge you can come up onto your feet one foot in front of the other move on to the side lifting up through the side of the waist thinking happy thoughts last ten nine eight seven six five four three two one awesome work guys you have got two more exercises that is it we've got a dumbbell pullovers so lying down on your back lining it down all the way feet hip distance apart hips are heavy extending your arms over your chest inhale keep your arms straight we're going to lower the Kettlebell over and then we're going to lift straight back up ready guys let's go keep those arms straight extend the Kettlebell over your head until you get to that point of no return you find those shakes and then you go straight back up tense the ABS shoulders down and back inhale lower exhale we lift inhale control find that point of no return oh and then pull all the way back up hovering the chest inhale lower exhale back to hovering over the chest making sure we're keeping our shoulders on the floor the whole time [Music] as you lower the Kettlebell down make sure your ribs are staying tucked in our back is an arched we are tensing those abs drawing the belly to the spine inhale exhale awesome work guys you have got your final exercise and then you're all done I'm so proud plank to finish you got this hands on the Kettlebell the Kettlebell is going to be upright on your knees lower your hips downstairs in line with your shoulders and your knees your spine is straight butt is squeezed draw the belly in we are going to hold our plank last 60 seconds you've got this [Music] keep squeezing the butt keeps that in line with shoulders and knees our abs are on if this is too much for your hands guys take them either side of your kettlebell making sure that they are directly under your shoulders choose the option that suits you [Music] on your kettlebell make sure your wrists are stacked They're Not Bent like this they are stacked one on top of each other [Music] last 20 seconds guys can you come up onto your toes hold that full plank position you've got this final push 15 seconds left keep squeezing the butt cheeks drawing the belly in last turn nine eight seven six five four three two one yeah hold on guys you did it loud and guys thank you so much for joining me today for your 30 minute full body beginner kettlebell I hope you guys enjoyed today's session and you found the vocal instructions helpful if you enjoyed this workout the best way to support this YouTube channel is by hitting that like button and hitting that subscribe button this all goes a long way in supporting our YouTube channel and then I will see you all again in our next workout foreign

#Min #BEGINNER #FULL #BODY #Kettlebell #Vocal #Instructions #REPEAT #IMPACT

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