20 Min Full Body BEGINNER Knee Friendly Kettlebell (Vocal Instructions)

Рет қаралды 19,204

Күн бұрын

NO SQUATS & NO LUNGES! Join me for a 20 Min Full Body Beginner Knee Friendly Kettlebell workout. I will be guiding you thought the whole workout with vocal instructions on form and technique. This workout requires kettlebells but can also be done with dumbbells.
The exercises in this session target the whole body, legs, glutes, abs, arms, back and chest.
This workout is targeted more for an beginner level kettlebell user. But can 100% be for intermediates looking for a foundation workout, where you can lift heavy kettlebells as a hypertrophy workout. This workout is perfect for anyone who doesn't want to include lunges or squats in their training. Give this workout a go, and let me know how you went in the comments.💪🏼
➡️ Workout Description: 14 exercises - 60 seconds on / 30 seconds off
🏋🏼 The weight displayed is for demonstration purposes as a reference, but you should pick the weight that is challenging for you. Use the weight as a guide when you might need to change the weights depending on the exercise.
👉🏼 Beginner Workout Playlist: • BEGINNER FRIENDLY
👉🏼 Warm Up BEFORE Exercising: • 5 Minute FULL BODY Dyn...
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👉🏼 30 Min Full Body Beginner Kettlebell: • 30 Min BEGINNER FULL B...
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👉🏼 20 Min Full Body Beginner METCON: • 20 Min BEGINNER KETTLE...
👉🏼 20 Min Knee Friendly Kettlebell: • 20 Min Full Body Kettl...
TIMESTAMPS:
00:00 Introduction
00:25 Deadlifts
02:05 Gorilla Row (L)
03:37 Gorilla Row (R)
05:06 Windmill (R)
06:35 Windmill (L)
08:02 Curl, Press and Extend
09:35 Sumo Deadlifts
11:07 Staggered RDLS (L)
12:36 Staggered RDLS (R)
14:05 Single Arm Chest Press (R)
15:39 Single Arm Chest Press (L)
17:05 Glute Bridges
18:33 Glute Bridge Pull Overs
20:06 Dead Bugs
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🙋🏼‍♀️ Follow on Instagram: / workoutwithroxanne
⭐️ Join this channel and get access to workouts with NO MUSIC, just the dings and bells: / @workoutwithroxanne
❤️ Love the workouts and want to say thanks?
⟡ Buy me a coffee: www.buymeacoffee.com/roxanner...
⟡ Patreon: / workoutwithroxanne
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👉🏼 EXERCISE EQUIPMENT:
⟡ Mat: miramat.com.au/?sca_ref=13285...
⟡ Bands & Weights: gndfitness.com.au/?sjram=ReEm...
🎶 Where I download my Music (Try it FREE): www.epidemicsound.com/referra...
Thanks for watching!
Roxanne ❤
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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.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you with free content each week!
#beginnerworkout #kettlebellworkout #kneefriendly

Пікірлер: 60

@WorkoutWithRoxanne 3 ай бұрын

If you need that extra bit of coaching, I got you! I will be guiding you through the whole workout, stick with me! ENJOY XXX

@supermpgirl Ай бұрын

I’m definitely with you and I really like your workouts with vocal instructions. I did attempt the windmills but I used a dumbbell instead of my kettlebell. I am so glad I found your videos! Thankful really!

@sumayyabegumqadri7674 3 ай бұрын

The extra bit of coaching is EXTREMELY helpful.

@WorkoutWithRoxanne 3 ай бұрын

Glad you enjoyed it and found it helpful 😄❤️

@rottenmayonnaise7444 3 ай бұрын

Back to basic🔰 Basic is very important. Thank you for reminding us😚 I love KB🌞 See u soon coach😆

@WorkoutWithRoxanne 3 ай бұрын

Nice work mayo 💪🏼😊

@maridaveiga6217 3 ай бұрын

I loved this, one of the most mindful and conscious trainings I have seen here. I am usually very attentive to my body but this guidance made a huge difference!!! I have been following your programme for 6 months consistently and notice a huge change in my body's mobility and strength. I was working out by myself with resistance bands and balls before starting this for around 1,5 years.

@WorkoutWithRoxanne 3 ай бұрын

So happy to have you consistently training with me ☺️❤️ well done on the progression, sounds like you’re really putting in the effort 💪🏼 thanks for the feed back, keep up the great work 🔥🔥

@tracytheedom3470 3 ай бұрын

Thank you for your guidance and instructions 🙏 😊 xxx

@WorkoutWithRoxanne 3 ай бұрын

You’re welcome Tracy 😊❤️

@margysfavourites8444 3 ай бұрын

Fantastic instruction ⭐️

@WorkoutWithRoxanne 3 ай бұрын

Thanks, glad you think so 😊❤️

@cams4135 3 ай бұрын

Loved it!!! Excited to do more of your workouts ❤ Thank you, Roxanne!😊

@WorkoutWithRoxanne 3 ай бұрын

You’re welcome 😊

@alishiastreeter6786 3 ай бұрын

This was fantastic Roxanne! Thank you for all the work you put into these!

@WorkoutWithRoxanne 3 ай бұрын

My pleasure 😊❤️ keep up the amazing effort

@denisewoodin9135 2 ай бұрын

Gave this one a run again today thanks Roxanne 😊 ❤

@WorkoutWithRoxanne 2 ай бұрын

Well done Denise 💪🏼🔥😊

@templesofatlantis199 3 ай бұрын

Thank you so much! Another challenging workout that's great for the beginner!

@WorkoutWithRoxanne 3 ай бұрын

So glad you enjoyed it 😊 keep up the great work

@pyrilamine 3 ай бұрын

Really great beginner workout!! ❤

@WorkoutWithRoxanne 3 ай бұрын

Thanks Pyrilamine 😊❤️

@cwb1400 3 ай бұрын

Thank you for the knee friendly! I have a bad knee and I want to lift more weights but if I spend a workout doing a whole bunch of squats, like a lot of weightlifting workouts do, I can’t walk for the next two weeks. 😂 this I could do!

@WorkoutWithRoxanne 3 ай бұрын

Perfect 😊 keep up the amazing effort 💪🏼

@paulinebiggs3368 3 ай бұрын

great work out again!!! I do use a small can of pineapple for the single arm chest press. I'll work up to more weight on this one. Thanks again

@WorkoutWithRoxanne 3 ай бұрын

Great job Pauline, yes a can of food is a great idea for a small weight 😊❤️ keep up the amazing effort 💪🏼🔥

@denisewoodin9135 3 ай бұрын

Loved it thanks Roxanne ❤👌🙌💪

@WorkoutWithRoxanne 3 ай бұрын

My pleasure Denise, keep up the great effort ❤️😊

@kellyvlogsasmr 3 ай бұрын

Thank you for your videos, they help me tremendously ♥

@WorkoutWithRoxanne 3 ай бұрын

Nice work Kelly 😊💪🏼

@kellyvlogsasmr 3 ай бұрын

Thank you so much for inspiring me@@WorkoutWithRoxanne

@nataliechristensen1418 3 ай бұрын

It’s nice to go back to basics sometimes to make sure my form is right on my workouts! Thanks girl! ❤

@WorkoutWithRoxanne 3 ай бұрын

So true, nice work Natalie. 😊 How did you find your form doing the exercises?

@nataliechristensen1418 3 ай бұрын

@@WorkoutWithRoxanne I felt strong and stable.. the reminders for me were keeping my tailbone tucked and the timing of inhaling and exhaling!

@WorkoutWithRoxanne 3 ай бұрын

Yay! great work Natalie 😍

@themoonbleu627 3 ай бұрын

Yayyy❤ can’t wait

@WorkoutWithRoxanne 3 ай бұрын

You got this 😊💪🏼

@themoonbleu627 3 ай бұрын

@@WorkoutWithRoxanne thank you !❤️

@TheMorenita42 3 ай бұрын

God Bless You,Completed today2/19/2024❤❤❤Excellent,lovet love it love it,I like so much,a like like that like 22 minute,Have Blessed day,Love from Conneticut(USA)Madeline🇵🇷🇵🇷🥰🥰😘😘♥️♥️

@WorkoutWithRoxanne 3 ай бұрын

Well done Madeline, amazing effort. Keep it up 😄❤️💪🏼

@supermpgirl 20 күн бұрын

Roxanne do you have any advice as to how someone can know if they are hinging back correctly when doing some of these exercises? Thank you!

@WorkoutWithRoxanne 18 күн бұрын

Have you tried this foam roller hack before? kzfaq.infoeVkAt3BxXfQ

@annafirebird1756 Ай бұрын

Hi I loved your video really helpful for me as an absolute beginner and love that its knee friendly as I have problems but I hvae a question. What is the ideal number of workouts throughout the week with kettlebell in order for recovery and joint health (i have bad joints) thank you so much and definitely will look into more of your vids!❤❤

@WorkoutWithRoxanne Ай бұрын

Alternate workouts on/off days or you can always follow the workouts in this playlist for up to 8 weeks. The description of what workouts to do on what day is in playlist description: kzfaq.info/sun/PL9_XVFzYc038WU0g3b6mqamq6DhBFaFSO 😊

@supermpgirl Ай бұрын

Roxanne do you have a suggestion for another exercise to replace the windmill with?

@WorkoutWithRoxanne Ай бұрын

What part are you struggling with? You have a few options, you can do the movement without weight instead, or hold the kettlebell in the lower hand, this makes it easier. Make sure you are hinging at the hips and not bending to the side when you do the movement. Otherwise you can sub for, wood chops, single arm extended knee drives and swap sides when I swap sides? Or you can do half Turkish get ups.

@denisewoodin9135 Ай бұрын

Post holiday effort today .... 😂❤

@WorkoutWithRoxanne Ай бұрын

Smashed it, well done 😄💪🏼

@charlenesettle9732 3 ай бұрын

Can you please tell me what the weight is you are using for this work out and can you please tell me the difference in kg then the kettle bells in pounds mine is in pounds and how long do I do one for before I move up to the next weight size I not sure how long to do one weight for before moving on because I don't want to mass my muscles up or what I should start with i am a beginner and have not done very much in weight yet please let me know back soon thank you ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊❤😊

@WorkoutWithRoxanne 3 ай бұрын

1kg is 2.2 pounds lovely. If you are finding the workouts easy then you should choose a heavier weight ☺

@nicholebrown3694 3 ай бұрын

The windmill always feels so wrong when I do it :( just hurts my shoulder

@WorkoutWithRoxanne 3 ай бұрын

Oh no lovely, you can always do the same movement but the kettlebell is in the bottom hand rather than the top . This will get you used to the movement, let me know if that helps x

@margretprice1607 3 ай бұрын

Can you recommend how to use your videos to make sure you are growing muscle vs. Just getting sore?

@WorkoutWithRoxanne 3 ай бұрын

Hey lovely, getting sore is part of growing muscles, when you exercise you create micro tears the muscle and it grows back stronger with the correct nutrition and recovery.

@margretprice1607 3 ай бұрын

@@WorkoutWithRoxanne thanks! Are your plans designed strategically to grow muscle? I've just been picking random workouts.

@WorkoutWithRoxanne 3 ай бұрын

The monthly plan is designed to strengthen the whole body with weights. Pilates will help with posture, core strength, lengthening muscles and strengthening joints. If you are wanting to lose weight I would recommend adding some cardio into your routine/daily walks and combining with the correct nutrition for your goals xxx

@lisatrautner1274 3 ай бұрын

I can't do the windmill. Is there an alternative move for that? Thank you.

@WorkoutWithRoxanne 3 ай бұрын

You can always do the same movement but the kettlebell is in the bottom hand rather than the top. This will get you used to the movement, let me know if that helps x

@felixderfrosch 3 ай бұрын

Good 🤗😎🌞 start to the week 😍 Roxanne, I'm grateful for your likes, I think you have a good heart. I'm doing well, and you? Yeah, today after a long day at work, a short 💯😎🤗👍👍 walk in the evening to your 💯😎🤗👍👍 Knee Friendly Full Body Performance with a 🤗😎 environment, 😎🤗💙 sky to match the timer and baseboard lighting, a 😎🤗 hairstyle , who like me, I think, suits you 💯👍, with a beautiful smile, a nice voice, 😎🤗 music playlist, a 😎🤗👍👍 AV quality, I'm proud of you of course with a smile on your face. I'm doing well, and you? Have a wonderful Monday with lots of 😎🤗🌞🌻🌻. ❤ Greetings Felix

@WorkoutWithRoxanne 3 ай бұрын

Well done Felix, keep it up 💪🏼😄