Kettlebell exercises for beginners: Three moves for fitness and longevity

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. “As you learn more moves, you can also figure out that one day a week is a mobility day, one or two days a week are ‘get sweaty’ days, one or two days a week are ‘get strong’ days, and the piece of equipment remains the same,” says John. Rule three: foundational exercises for beginners You can build a comprehensive kettlebell training programme on just three foundational exercises; the kettlebell swing, the goblet squat and the press-up. To do that, John prescribes “the humane burpee” – a full-body workout which uses all three of the essential kettlebell exercises. Kettlebell swing x15 Goblet squat x5 Press-up x5 Kettlebell swing x15 Goblet squat x4 Press-up x4 Kettlebell swing x15 Goblet squat x3 Press-up x3 Kettlebell swing x15 Goblet squat x2 Press-up x2 Kettlebell swing x15 Goblet squat x1 Press-up x1 John recommends focussing on using good form for each exercise – achieving full squat depth, maintaining whole-body tension during the press-ups, drawing power from the hips for the kettlebell swings, and so on.