Move · Videos · Strength · 22 min

22-Minute Beginner Full-Body Kettlebell Workout, Low Impact

22-Minute Beginner Full-Body Kettlebell Workout, Low Impact — video by Workout With Roxanne Play · 21:56

Video by Workout With Roxanne on YouTube · Open on YouTube

Certified trainer Roxanne Russell cues 12 moves with one kettlebell, a minute each (per side for rows, Romanian deadlifts and lunges): squat to upright row, curl-press-extend, knee push-ups, halos, goblet squats, floor press, bridges, pullovers and crunches. No swings or jumps; warm up first.

  • 22 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Squat to upright row: lower your hips straight down, then drive the elbows up to lift the bell to shoulder height. 0:53
  2. Staggered-stance row: hinge with a hand on your front knee and row the bell up with your elbow; then switch sides. 2:26
  3. Curl, press and extend: curl the bell, press it overhead, lower it behind your head and press up again. 5:05
  4. Staggered Romanian deadlift: front leg straight, push your hips back with a straight spine; then the other side. 6:24
  5. Reverse lunges: step back and drop your hips, front knee in line with your toes; right side, then the left. 9:05
  6. Knee push-ups with a kettlebell tap: lower your chest, press up, then tap the bell with each hand. 11:45
  7. Halos, then goblet squats: circle the bell around your head, then hug it to your chest and sit your hips down. 13:05
  8. Floor chest press with a crunch: lower the bell to your chest, then press it up as you lift your ribs to your hips. 15:45
  9. Glute bridges with the bell on your hips, then pullovers over your head while you hold the bridge. 17:04
  10. Weighted crunches: hold the bell up towards the ceiling and curl your ribs towards your hips. 19:45

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Drive the row with your elbow and squeeze your shoulder blades together
  • Push your hips back on the Romanian deadlift and keep your spine straight
  • Press your knees out toward your little toes in squats and lunges

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadupright rows, press, push-ups, halos, pullovers
  • Elbows takes loadknee push-ups, curls, triceps extensions
  • Wrists & hands takes loadknee push-ups with kettlebell taps
  • Lower back takes loadstaggered Romanian deadlifts, bent-over rows
  • Hips takes loadsquats, lunges, Romanian deadlifts, bridges
  • Knees takes loadsquats, reverse lunges, goblet squats
  • Neck movescrunches with the head lifted
  • Upper back movesstaggered-stance rows
  • Ankles & feet movessquats and lunges
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Workout With Roxanne; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety