# Exercise

## Full Body Kettlebell Workout for beginners

- Kettlebell Goblet Squat (10)
- Kettlebell One-Arm Row (8 each side)

- Kettlebell One-Arm Press (5 each side)
- Kettlebell Chest-Loaded Swing (15)
- Kettlebell Shoulder Halo (8 each direction)
- Kettlebell Hip Halo (8 each direction)
- Kettlebell Around the Leg Pass (5 each direction)
- Kettlebell Chest-Loaded Swing (15)
- Kettlebell Single-Arm Squat to Press (8 each side)
- Kettlebell Chest-Loaded Swing (15)

Supplemental

- Goblet Half Get-Up (60 seconds)

## Undo the Damage of Sitting

## How To Do Your First Pullup

- Phase 1: 5 sets of chinup Walk-The-Plank's, 8 reps per set, one minute rest between sets. Workout every other day.
- Continue with Phase 1 until you can do it so slowly that it takes 2 seconds to lower yourself each time.

- Phase 2: Same routine except using a pull up stance instead of the chinup.
- Continue util the same

- Phase 3: Do as much of a regular chinup as you can, then complete the rest with walk the planks.
- Continue until you can do two real chinups.

- Phase 4: Monday: Do as many real chinups as you can, and finish up with walk the planks
- Phase 4: Thursday: Do as many real chinups as you can. On your last one hold it as long as you can. Rest two minutes and then do it again for a total of 5 sets.
- Continue until you can do 8 real chinups.

- Phase 5: Monday: 5 Sets. Do as many real pullups as you can, followed by enough walk the planks to give you 8 total reps.
- Phase 5: Thursday: Do as many real pullups as you can, and then a static hold. Rest two minutes and do the next set for a total of 5 sets.
- Continue until you can do 8 real pullups.