Hey there! Are you ready to get your body looking and feeling its best but have limited space or time? Well you’re in the right place! We’ve got a beginner workout plan for college students you can do using just ONE weight: the kettlebell. You can use the same kettlebell for this whole workout plan!
If you don’t own a kettlebell and are getting started in your fitness journey, I’d recommend buying a 10-15 lb kettlebell for women and 20-25 lb kettlebell for men. You can also do the below with a dumbbell as an alternative if you don’t have a kettlebell yet. If you don’t own any weights, then check out our 20 minute beginner workout plan!
Make sure to click the links on the name of each exercise to learn proper form so you don’t injure yourself! Now, let’s get started:
- Warm up: Time to get your blood pumping and your muscles warm. Do 5 minutes of light cardio mixing in 1-2 minutes each of jogging in place, jumping jacks, and mountain climbers.
- Kettlebell swings: 3 sets of 10-12 reps. Stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your hips. Hinge at the hips and swing the kettlebell back between your legs, then drive your hips forward and swing the kettlebell up to shoulder height.
- Goblet squats: 3 sets of 8-10 reps. Stand with your feet shoulder-width apart and hold the kettlebell in front of your chest with both hands. Lower into a squat, keeping your chest up and your weight in your heels. Push through your heels to stand back up.
- Kettlebell rows: 3 sets of 8-10 reps on each side. Stand with your feet shoulder-width apart and hold the kettlebell in one hand. Hinge at the hips and bend your knees slightly. Keep your back flat as you row the kettlebell up to your side, then lower it back down.
- Kettlebell deadlifts: 3 sets of 8-10 reps. Stand with your feet shoulder-width apart and hold the kettlebell in front of your thighs with both hands. Hinge at the hips and lower the kettlebell to the ground, keeping your back flat and your knees bent. Drive through your heels to stand back up.
- Cool down: Finish up with some light stretches to help your muscles recover.
Remember, it’s important to start with a moderate weight and gradually increase as you become stronger. And don’t forget to focus on proper form to avoid injury. If you have any questions about how to perform these exercises, consider working with a personal trainer or consulting with a fitness professional. Let’s get moving!
Why the Kettlebell?
The kettlebell is a versatile and effective tool for building strength and improving overall fitness. Here are a few reasons why the kettlebell is a great choice for the workout above:
- It’s portable: Kettlebells are relatively small and easy to store, making them a convenient choice for workouts at home or on the go.
- It targets multiple muscle groups: Kettlebell exercises involve both lower and upper body muscles, as well as core muscles. This makes them a great option for full-body workouts that are efficient and effective.
- It offers a unique type of resistance: The shape and weight distribution of a kettlebell make it different from other types of weights, such as dumbbells. This means it can provide a unique challenge and help to engage muscles in different ways.
- It’s versatile: There are countless kettlebell exercises that can be incorporated into a workout routine, making it easy to mix things up and avoid boredom.
- It’s suitable for people of all fitness levels: The weight of the kettlebell can be adjusted to suit the needs and abilities of the user, making it a suitable choice for beginners and advanced exercisers alike.
Overall, the kettlebell is a highly effective and convenient tool for improving strength, endurance, and overall fitness. Whether you’re just starting out on your fitness journey or are looking to mix things up with a new type of workout, the kettlebell is definitely worth considering. That said, if you don’t own a kettlebell or any dumbbells, then
Hope you enjoyed the beginner workout plan for college students! Comment below to share your favorite thing about the kettlebell!
