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6 Simple Exercises For Beginners to Look and Feel Better

Nikolai Puchlov put together a workout exclusively for The Body Network.
FACT CHECKED BY Christopher Roback

Exercising can be intimidating – especially if you are just getting started on your weight loss and health journey. However, you don't even need to leave your living room to get a workout in. The Body Network consulted with Nikolai Puchlov, Owner and Head Coach at Pro Kettlebell Workouts, to put together a simple and practical workout set for anyone – including beginners. "Here are my top exercises that you can do anywhere, anytime, to look and feel great," he says. "These 6 exercises will give you a full body workout in a remarkably short time and can be scaled for any ability level."

Single Arm Kettlebell Swings

Nikolai Puchlov

"Kettlebell swings are an amazing full body and full booty workout that work nearly every part of your body (especially the posterior) the entire time you're doing them," explains Puchlov. He recommends using light weight for longer durations for an aerobic effect or short heavy sets for strength and hypertrophy.   

Goblet Squats

Nikolai Puchlov

"Nobody wants legs that look like they should be hanging out of a nest," says Puchlov. "Incorporate goblet squats to build powerful legs and core." For beginners start with one set of 5 reps and as you progress begin adding multiple sets. 

Offset Push Ups

Nikolai Puchlov

"Offset push ups turn that birdcage chest into a love nest," says Puchlov. To do the exercise, place one hand on top of your kettlebell  and the other on the floor. "The difference in elevation will allow you to isolate the chest and arms much more than conventional pushup," he says, adding that you can do these on your knees or toes.  

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Strict Press

Nikolai Puchlov

"The strict press has been a staple for building upper body strength for thousands of years," says Puchlov. "Press your kettlebell overhead until it's fixated over your shoulder. Perform 5 reps per side and add sets as you increase strength. "

Tricep Extensions

Nikolai Puchlov

"If you want well defined arms, you have to develop your triceps," explains Puchlov about the importance of tricep extension. "Take your kettlebell in both hands behind your head and then extend your arms fully trying to keep your elbows forward. Remember, half reps make half muscles," he says. Perform high rep sets of 10 to 25.  

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Cheat Curls

Nikolai Puchlov

"No beach physique is complete without a proper set of biceps and with this exercise, you can ensure no one will be kicking sand in your face," says Puchlov about cheat curls. Standing with your feet together, curl the kettlebell across your body to your free hand "which should be just in front of your shoulder," he says. "Use just as much momentum as necessary." Use sets of 10 on each side and add sets as you get stronger.  

💪🔥Body Booster: If you are just getting started on your exercise journey, invest in a kettlebell and a few free weights and choose a few simple but effective exercises to get you started. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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