Do This 4-Move Beginner Kettlebell Workout to Build Strength

Pulse Squat

In a standing position, hold the kettlebell at chest level.
Keeping your core tight, come into a squat, and extend your arms out forward. Be sure to keep your heels down and your chest tall (avoid rounding your back).
Pull the kettlebell back in toward your chest and return to standing, squeezing your glutes as you stand.
This counts as one rep. Complete five reps.

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With two kettlebells placed directly under your shoulders, get into a plank (top of a push-up) position. Grab onto the kettlebell handles with each hand.
Do one push-up, keeping your hands on the bell handles. Be sure your core is tight!
Row with one side — driving your elbow upward to pull the kettlebell off the ground — while in holding the plank position. Repeat for the other arm.
This counts as one rep. Complete five reps.

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Get into a split squat position (reverse lunge) holding one kettlebell at your side.
Lean forward slightly with your chest up, and pass the kettlebell under your front leg and into your empty hand.
Straighten your torso back up, and bring the kettlebell up to shoulder level to press it up and overhead.
Keeping a strong core, lower the kettlebell, and reverse the movement for the other side.
This counts as one rep. Complete five reps with your right foot forward, and five reps with your left leg forward.

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From a standing position with feet hip-width distance apart, press one kettlebell directly overhead.
Keeping your eyes on the kettlebell overhead and your core tight and stable, reach down toward the ground with your free hand while shifting your hips out to the side. You'll feel a stretch in your hamstrings and IT band.
With a tight core, and kettlebell overhead, come back to standing.
Repeat on the other side.
This counts as one rep. Complete five reps.

Once you're done with all four moves, repeat from the beginning until you've completed three rounds.

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