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  1. #1
    Registered User coffee3999's Avatar
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    250lb 37 year old.

    Hello

    I am very out of shape. Never really worked out before. I walk a lot. Drink a lot of beer every day. Time to stop.

    I was gifted 2 kettlebells recently. 16kg and 8kg.

    Can you please recommend some essential exercises that I can do every day with these? I have googled and read about all the exercises but it’s overwhelming and I don’t know which ones I really need.

    Thanks and have a nice day
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  2. #2
    Registered User coachcalande's Avatar
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    Get your calories under control, use a TDEE calculator to see how much you need to lose about a pound a week.
    Use myfitnesspal to track what you eat. Weigh and measure food for at least two weeks till have it down.
    Cut the beer, quit!

    Find workout with KB all over YouTube.

    Good luck!
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    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #3
    Banned supramax's Avatar
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    Originally Posted by coffee3999 View Post
    Hello

    I am very out of shape. Never really worked out before. I walk a lot. Drink a lot of beer every day. Time to stop.

    I was gifted 2 kettlebells recently. 16kg and 8kg.

    Can you please recommend some essential exercises that I can do every day with these? I have googled and read about all the exercises but it’s overwhelming and I don’t know which ones I really need.

    Thanks and have a nice day
    Kettlebells are for swinging. No matter what the kettlebell zealots say, all the other kettlebell exercises are best done with dumbbells.

    Here is some of the finest swing instruction that you'll ever come across and it's right here on bodybuildingdotcom: https://www.bodybuilding.com/content...ell-swing.html
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  4. #4
    Bearmode johnvee73's Avatar
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    You probably wont be able to do much with kettlebells that light, you probably should invest in a home gym.

    Bench, squat rack, barbell, weight plates, treadmill.
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  5. #5
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    With those two KB's, you can easily get a head start on your fitness journey.

    Program design really depends on your mobility, flexibility, and strength level.

    The key movements you should focus on are the 2handed swing, goblet squat, and press-up (push-up).

    If you can master these movements, you'll be doing welll.

    A very easy workout for this would be after extensive warm-up (something like Defranco's Agile 8) ... 5 reps swing, 5 goblet squats, 2 push ups. Rest 15-30 seconds. Repeat up to 10 times. Once you can get this easy 10 times (maybe it takes 2-3 weeks), then we can move up to something out of the beginner stage. The key at beginner stages is to master form.

    If you want additional help, shoot me a message. I'm happy to help.
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  6. #6
    Registered User therealocgamer's Avatar
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    I'm in a similar situation Best of luck dude
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    In addition to the exercises that other users advise, remember the technique, necessarily! If you are a beginner then not doing the exercises correctly can make you very discouraged by the lack of results
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  8. #8
    Multi-Platinum User radrd's Avatar
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    Stop drinking and start walking every day. Thier two things will do a lot more for you initially than fuking around with a couple kettlebells.
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