Hip bridge x10. Keeping a flat back and braced core, grip the bell with both hands, palms facing your body. Single-Leg Kettlebell RDL to Clean and Press. H2H: Kettlebell Circuits has proven to be the most demanding, challenging, and effective form of circuit training using a single implement - one kettlebell. Rest as needed but try to keep it to a minimum, moving fairly steadily through the circuit. This was our single-arm kettlebell circuit. Single-Leg Deadlift Row . I'm pumped to pull back the curtain on a fresh single kettlebell workout I put together for ya since you'll likely be stuck in your home a little longer. You will let the bell rest on the back of your forearm. Waiters walks. MMA athletes must maintain full body strength while cutting weight during fight prep. Straight-Leg Hip Circle loading. V-Ups x 15. This current workout consists of only 4 exercises. Repeat for 3 to 5 rounds | 30s rest between rounds. B 2 - Bent Over Single Arm Kettlebell Row. You're gonna need one single kettlebell and we're gonna go through five different moves in a twenty-five, twenty-five circuit. Next time, beat your total. (See workout boxes.) 1. Use a kettlebell you can easily sn. Use a kettlebell you can easily sn. And yes — you are right — it will get intense! All you need is one kettlebell you can press 10-15 times with good form. This is the culmination of H2H 1 & 2. x 6 reps each side; Halo x 16 reps (8 each direction) Sushi Roll x 5 reps; Circuit 2: Tactical Snatch x 16 reps total; C 1 - Kettlebell Romanian Deadlift. 20-min abs and core workout. Step one foot back into a reverse lunge position, keeping both legs flexed at 90 degrees at the hip, knee, and ankle. 20-min stability workout. Goblet squat to alternating lunge (squat-lunge R-squat-lunge L) x10 2. The Deep 6 refers to the 6 exercises that are tested at the Strongfirst kettlebell certification. Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout. Day 3 30 min 2 Yes Start Workout A If you only have the option of using 1 kettlebell (or purchasing 1 kettlebell) pick a weight you'll be able to comfortable perform your weakest lift with. Pass the kettlebell through to your left hand, then step back to start position. . We have a goblet squat. Engage your glutes . Get a Kettlebell, Lose Your Excuses These workouts can be done anywhere and in any space. Step forward about two feet . Now that you've learned 5 of the most fundamental kettlebell exercises, let's combine them for a circuit workout that will not only help you build strength and tone muscles, but will get your heart pumping for a great cardiovascular workout . If you're looking for a workout to gain some serious muscle, then a heavy kettlebell workout will get you the results you're looking for. Designed for intermediate fitness levels. Step 1. Kettlebell Single-Arm Swings (6 to 8 reps each arm) Kettlebell Reverse-Lunge Press (6 reps each arm) Rest for one minute then repeat both circuits again. Use the same kettlebell throughout. Keep the single dumbbell in the . You'll know it's time to stop a set if you're losing balance on multiple consecutive reps due to fatigue or struggling to use a full range of motion. Russian Kettlebell Swings x 15. Single-Kettlebell Circuit Program — I.A.H. After you've finished the circuit, rest for 1-2 minutes. This circuit is an excellent practice of single kettlebell fundamentals, and part of StrongFirst SFG I Certification Prep. Rack the kettlebell on one side of your body. Circuit 3 will develop core strength and endurance. Thread starter obreaslainp; Start date Feb 4, 2016; Tags 5-week whole body single kettlebell workout Status Closed Thread. B 1 - Overheard Kettlebell Strict Press. . Single-Arm Kettlebell Press x 10 per arm. This circuit consists of four rounds of three exercises. If you want to work out for 15 minutes, start with 20 swings and 15 push-ups. Flutter Kicks x 30. Take 1 kettlebell and a stopwatch. This was our single-arm kettlebell circuit. 35-min functional full-body workout. Extend your legs and raise the bell to your . Related Posts: 25 Kettlebell Cardio Workouts, Circuits and Exercises; 10 Minute Kettlebell Workout that Activates Over 600 Muscles; . Single-Arm Kettlebell Row x 10 per arm. Check out the DAY 1 first double kettlebell training circuit from my DOUBLE KETTLEBELL PRECISION COURSE. 1HSW (5R, 5L, 5R) E20 This workout is going to hit the core with dynamic and isometric movements that anyone can do. Building lean muscle, gaining strength, eliminating imbalances and creating symmetry. Hold a kettlebell in front of your thighs with your right hand, and stand with feet between hip- and shoulder-width. Set the buzzer for 15 minutes and perform as many rounds as possible of: 5 kettlebell clean and presses on each arm. SAMPLE CIRCUIT FROM DAY 1 DOUBLE KB PRECISION . Death by kettlebell swings Functional dumbbell lower body workout. Stand with your legs wider than your shoulders and hold the weight between them. Suitcase Carry: 30 seconds each side, 2 sets. Kettlebell single-leg deadlift — 5 reps each side; Rest 30 seconds. . Stand with feet hip-width apart. Switch . You want to perform these exercises in a circuit, segueing from one exercise to the next as quickly as possible, and resting just 1-2 minutes before rounds. 2-3 trips of single-arm Farmers Walks, 30-60 seconds rest. For beginners, this the easiest position to start off and rack position the toughest. 2 sample workouts are included in the video description. 00:00 20 Minute Full Body Single Kettlebell TrasherAll you need is a single kettlebell and 20 minutes to get a full body workout that's going to have you tor. When it doubt stop 1-2 reps early. The movements are fairly basic, and require. If you've only got one dumbbell (any weight) or a single Kettlebell… give the following workout a try (from my soon to be released KGB: Kettlebell Golf Body book). Single arm bent over row (right and left) x10 each 3. And go as heavy as you want. Place your feet somewhere between hip-width and shoulder-width apart and push your hips back as you slightly bend your knees to grab the kettlebell. Once you've completed the entire circuit, break for 1 minute before moving onto the final conditioning . 10 Single Arm Kettlebell Swings (each arm) 1. Squeeze your glutes. B2) REAR LEG ELAVATED SPLIT SQUAT - 10 reps per leg. It features four timeless and effective functional moves that target all your major lower-body muscles, and even includes single leg movement to work balance, help pinpoint muscle imbalances, and ignite your core. By Jordan Smith. Kettlebell Goblet Reverse Lunge x 20. Double and Single Kettlebell Circuit. All you need is a 2 meter x 2 meter area to workout. Kettlebell Workout 1: Strength Circuit. 10-min functional cardio workout. Kettlebell Circuit . This is your last kettlebell workout for the week. If you enjoyed it, make sure you check on our tutorials below: 20-min full-body HIIT workout. Work along with this single kettlebell introduction workout from KBOMG. It can be trained in traditional strength or muscle-building rep ranges, in circuit or . Single Rack Back Lunge - Stand with your feet together. Once you've completed all 5 exercises in a row this is 1 round. SAMPLE CIRCUIT FROM DAY 1 DOUBLE KB PRECISION . Combining functional movements with old school bodybuilding, customized to your goals, equipment, and lifestyle to maximize your muscle building potential. If you enjoyed it, make sure you check on our tutorials below: 20-min full-body HIIT workout. Each exercise is performed while holding on to the kettlebell with two hands. This next workout by incorporates kettlebell movements along with other strength-building exercises. For Time 50-40-30-20-10 KB Goblet Squats KB Swings 3. Implementing unilateral training can allow you to . 5 push-ups. This kettlebell circuit workout includes strength and conditioning exercises to build muscle and endurance. One way to build power in your legs: doing single-leg exercises. So weight is in the heels pushing the hips back to start this movement driving the knees out and keeping that chest nice and tall. At the top of the minute: 20 swings, 10 push-ups, rest the remainder of the minute. Holding the heavy kettlebell in one hand forces the core muscles (abdominals, lower and middle back) to work harder to stabilize the body against the imbalanced load, while also strengthening the. Stand with your feet hip-width apart, holding a kettlebell by the handle in your right hand with your arm at your side, palm facing towards your body. On every day but the final day of the program, your pullup "sets" will be long, descending ladders. Allow your upper body to fall forward, parallel to the ground, so that body forms a "T." Lower the kettlebell to the outside of your heel of left foot. How to do this specific workout: Start a timer for 20 minutes. Jan 11, 2020 . Circuit 2: 4 Rounds. Jeff takes the guess work out of program design. Single Leg Deadlift - 5 reps each; Side Lunge - 5 reps each; T - Push Up - 5 reps each; 3-5 rounds depending on how much time you have. . Maintain the kettlebell tight in the rack position and perform 8-15 lunges on the same side. Try this single bell fat burning kettlebell circuit workout! 2 - Upper body push and pull workout. Kettlebell Plank Pull Through x 12. A. 20 one armed swings (20 one arm, then 20 the other) 20 clean and press (10 one arm, then 10 the other) 20 bicep curls. A super simple kettlebell workout that hits full-body, performed with one kettlebell, just 5 reps for each kettlebell exercise, performed one after the other with rest after each round. Kettlebell Circuit: Exercise 1. Each workout, increase push-ups by one rep. . With the bell . You can do all of the Beginner Kettlebell Workout with one single bell, from anywhere. 15 kettlebell swings. Perform each movement for 3 sets of 20 reps with 30 seconds rest between sets after your normal workout. Hold the kettlebell in the left hand by side and shift weight onto . Sample WEEK 2 of KBOMG VOl.1. 20 swings, 9 push-ups, rest. Rest as much as you need, and repeat as often as you can for 20 . A 1 - Kettlebell Swing. After a vigorous warm-up, the girevik will set a 10-minute countdown timer and aim to complete as many reps as possible. Work along with this single kettlebell introduction workout from KBOMG. This is a 8-week program consisting of 4 training days per week. Reps: 6 (each side) Rest: 0 sec. Goblet Squat: 2 reps, 2 sets. 20 tricep extensions. The Kettlebell is grabbed by the horns and kept close to the chest with the elbows tucked in towards the body. Keep your torso as upright as possible, and bend your knees until the weight. 15-second forearm plank. CIRCUIT 1 - STRENGTH: 3 ROUNDS: 10-10x 1-ARM KB CHEST PRESS 10-10x 1-ARM 1-LEG KB RDL 2 rounds of: 20 goblet squats. A couple quick and dirty workouts for you to try out: 20 two-arm swings, 30-60 seconds rest. And it's all done on one leg, which . Your Complete Heavy Kettlebell Workout. Swing Squat Press Row Curl Why do we advocate grips … Simple Kettlebell Workout Read More » Circuit 1: Kettlebell C.A.R. For any full-body kettlebell routine, you'll want to focus specifically on preparing the shoulders, T-spine, and hips, which the following moves cover. A position where one holds the Kettlebell upside down with the handle pointing towards the floor. . You can perform this workout with a single, moderate weight kettlebell or a heavy and a moderate weight kettlebell. Double and Single Kettlebell Circuit This circuit consists of four rounds of three exercises. Strength Circuit. Keeping your core engaged, drive through your heel to return to start. Hold a kettlebell in front of your thighs with your right hand and stand with feet between hip and shoulder width. Start with a 35-45 pounder and work up from there. Rest up to 1 minute between sets and up to 30 seconds between exercises. The single-arm kettlebell front squat is a popular kettlebell movement performed while holding a single kettlebell in the front-racked position. Sample WEEK 2 of KBOMG VOl.1. Check out more than 20 free kettlebell workouts here. We'll go over each more in our next section, so you can perfect your kettlebell technique. Kettlebell Karen 150 Kettlebell Thrusters for time 2. 40 high pull (from hips) Squeeze your glutes. TOP 20 Kettlebell Crossfit Workouts 1. Heavy Kettlebell Swing: 5 reps, 2 sets. First exercise that we are going to do is going to utilize that kettlebell. The Circuit Layout. Perform 10 rounds. TRAINING Circuit training is a method of working out, with higher reps and less weight, with a short burst of cardio in the middle. We're gonna challenge you in a lot of different ways. Single-arm swings. 2 sample workouts are included in the video description. 23-min glute workout. As you may have noticed, working with kettlebells is hard! Try this total-body circuit from kettlebell expert and celebrity trainer Paul Katami, star of the Kettlebell Konnect. Goblet squats. All you need is a single kettlebell, which you'll use for 15 swings, 10 goblet squats, and 5 shoulder presses with each arm. Perform the drills as a circuit, completing 3-5 reps of each in sequence, and then repeat for up to 3 rounds total. It is a full body blend of strength and conditioning and can be very challenging with the right weight. The better you get at handling the bell, the more creative options you'll have with your workouts. B1) ONE ARM DUMBBELL ROW - 12 reps per arm. Kettlebell Forward Lunge Engage your glutes . Allow your upper body to fall forward, parallel to the ground, so that body forms a "T." Lower the kettlebell to the outside of your heel of left foot. 6 TIME EFFICIENT KETTLEBELL WORKOUTS SINGLE BELL WORKOUTS DEEP 6 Strongfirst Master Instructor Jon Engum put this together for his MMA fighters. If you don't have a kettlebell, this workout can be performed with a single dumbbell. 20 sit-ups. You will perform all 4 in a row with one arm and then with the other arm for 3 rounds. To rack the kettlebell, you will put your hand through the handle, settling the handle low on your hand. Intensity is the Key. Keep your torso as upright as possible and bend your knees until the weight hangs at mid-shin level—maintain the arch in your lower back flat. Round one and three utilizes both arms and legs while round two and four are single-sided, therefore requiring you to do both sides before moving to the next round. Full Body Kettlebell Workout Routine [All Levels] Here's a list of the kettlebell exercises you'll be doing in this workout. The first kettlebell workout is a strength circuit. Even if your circuit doesn't involve a single kettlebell swing, using kettlebells in circuits will still fire up your heart rate. That's 300 calories gone in just 15 minutes! Kettlebell Pavel's 5-Week Whole Body Single Kettlebell Workout. It targets the muscles of the lower body dynamically, and the muscles of the upper back and core isometrically. Single Leg Kettlebell Deadlift - 5 rounds x 8 reps (each side) A4: Alternating Kettlebell Floor Press - 5 rounds x 8 reps (each side) . Plank Pull Through . You'll be minimizing your rest periods and deploying full-body. Warm Up A1) Walkout to Pushup to Slide Up x 4 reps A2) Turkish Get Up (bodyweight) l/r x 1 reps A3) Halo 16kg KB l/r x 4 reps A4) 50 Jump Ropes 20 goblet squats. To see more posts about full bod workouts and advice, go here. Repeat, alternating legs. 20-min stability workout. . 20 kettlebell swings (or Russian kettlebell swings) 15-speed burpees. Jump, extending your hips explosively, and raise the . 3 Exercises - 1 kettlebell. Workout Option #2. Every 2 weeks add in an additional . 30-60 seconds between rounds and 60-90 seconds between circuits. A 2 - Kettlebell Goblet Squat. The kettlebell single arm high pull is total body exercise, but it does emphasize the shoulders due to the pulling motion. Weighted Pullup Hang a kettlebell or weight plate from a dip belt and get to work. Keep the weight tight to the chest on this one and then we're squatting. When using two kettlebells simultaneously the weights counterbalance each other which enhances stability. Then grip the handle and pull your arm in toward your chest. Choose between a bodyweight or a kettlebell circuit to help power through sprints and up hills. Begin the program by performing 2 rounds of the circuit. A kettlebell is a cast-iron, ball-shaped weight with a single handle attached to the top of it. Kettlebell clean - 5 reps. Kettlebell clean and squat - 5 reps. Kettlebell clean, squat, press and squat - 5 reps. Kettlebell clean - 5 reps. Day 3. Single arm wide row to narrow row: Hinge forward from your hips and step one foot back. After the third time through, rest for 60 seconds. Do circuit 1 three times, resting for 30 seconds in between each exercise. This combines three exercises that help you develop glute strength, lower-body power and upper-body strength. Shoulder Press. At home full body kettlebell circuit. For single sided exercises perform 1 minute per side *. Perform each exercise for 30 seconds in giant set fashion. And yes — you are right — it will get intense! Rest for 3 minutes between circuits, and perform 3 to 4 rounds. Single-arm (Offset) lunge. Follow along with Master Kettlebell Coach Marcus Martinez and let us know which exercise is your favorite! It is circuit training at it's finest! 3) Balance and Strength Workout. When I teach kettlebell classes I do not use just random kettlebell circuits, each workout is part of a kettlebell workout plan usually lasting 12 weeks. On the single side you can choose to do all three exercises first and then repeat on . Don't miss Coach Adam Holland tomorrow at 8:30 am CST on IG live with a Single Kettlebell Full Body Kettlebell Workout Be ready to have some DVD. Additional information: if you don't have a kettlebell on hand, you can substitute for a dumbbell. Single-Kettlebell Workout 1 (Reps) Single-Kettlebell Workout 1 Circuit: 2-3 rounds (4 circuits total) 1 Circuit 1 2-3 rounds Kettlebell Turkish Get-Up (Squat style) 3 sets, 4 reps (2 per side) + 5 more exercises BodyFit $6.99/month 2,500+ expert-created single workouts 3,500+ how-to exercise videos 15 2 x 7 minutes V.2 Kettlebell Circuits. 10 single-arm swings each hand, 30-60 seconds rest This one's gonna be fun. Kettlebell clean - 5 reps. Kettlebell clean and squat - 5 reps. Kettlebell clean, squat, press and squat - 5 reps. Kettlebell clean - 5 reps. Single-Arm Row. Plank Shoulder Taps x 20. Deficit Deadlift: 5 reps, 3 sets. Hinge at the hips to send your butt back, knees just slightly bent and shins vertical. Round one and three utilizes both arms and legs while round two and four are single-sided, therefore requiring you to do both sides before moving to the next round. Functional dumbbell lower body workout. *10 easy-to-follow, highly efficient, and brutally effective . 10 goblet squats. This current workout consists of only 4 exercises. Circuit Two: Burpees (10 to 15) Kettlebell Single-Leg Deadlift (8 to 12 reps each leg) . You move quickly from exercise to exercise with little rest in between. By using just one kettlebell, you remove counterbalancing. I love kettlebell training because it allows you to execute dynamic movements. You will perform all 4 in a row with one arm and then with the other arm for 3 rounds. Single leg squats would be an example of this type of training. 20-min abs and core workout. and the KETTLEBELL GAUNTLET. (Continue Discussion of This Topic by Starting a New Thread.) COMPLETE THE FOLLOWING KETTLEBELL CIRCUIT 3 TIMES: 8 Halos (each side) 10 Goblet Squats; 8 Overhead Presses (each side) 15 Kettlebell Swings; . Traditionally, the girevik - or kettlebell lifter - will perform hundreds, even thousands, of repetitions over the course of a single kettlebell circuit. For this routine Kelly says you need access to several kettlebells of various weights — but you could do the workout with a single pair. 10-min functional cardio workout. 1. Pick weights that will challenge you. 23-min glute workout. At-Home Single Kettlebell Circuit 2 This is a quick workout that is intended to get you moving after a long weekend or simply to jumpstart the week. For this at home workout, we are going to use just a single kettlebell to get your entire body working. obreaslainp Level 5 Valued Member. and so on down to 20 swings, 1 push-up. . These workouts are done in rounds. Next, move directly into the single-arm overhead press and aim . Single-arm farmers walks. The kettlebell circuit workout will work your full body with lunges, push-ups, chest presses, and squats. This circuit is an excellent practice of single kettlebell fundamentals, and part of StrongFirst SFG I Certification Prep. What do I mean by dynamic? . Perform three giant sets with 30 seconds rest between each giant set. As for its calorie-burning capability, the average kettlebell workout melts away 20 calories a minute, says a recent study from the American Council on Exercise. But it's also fun. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. 35-min functional full-body workout. Conclusion. The kettlebell gives you no excuse for not getting a workout in even if your day is as busy as hell. . Lower your body into a squat until your knees are at 90 degrees (A). A bit more than 5-6 exercises though. If you're looking for a kettlebell workout with a little bit more guidance and exercise demonstration, check out my latest full-body kettlebell HIIT workout here! Day 4. However, by removing one kettlebell from the equation, the exercise suddenly feels a lot less stable. This kettlebell leg workout circuit is great for strengthening your legs, glutes, and core. I mean movements that require more stability, mobility and flexibility than traditional exercises. Check out the DAY 1 first double kettlebell training circuit from my DOUBLE KETTLEBELL PRECISION COURSE. Squat-to-Press. I used a 24kg bell in the video. Until your knees until the weight between them toward your chest at home workout, we are going utilize... This is 1 round at 90 degrees ( a ) hips and step foot! Low on your hand the top of it see more Posts about full bod workouts and,... Your entire body working between rounds and 60-90 seconds between exercises circuit training it. That help you develop glute strength, lower-body power and upper-body strength 6 Time EFFICIENT kettlebell here. Can press 10-15 times with good form however, by removing one kettlebell the! Be very challenging with the elbows tucked in towards the body squat is 8-week... Single kettlebell introduction workout from KBOMG shoulders due to the chest on one! Working with kettlebells is hard help you develop glute strength, lower-body power and upper-body strength start a for... Buzzer for 15 minutes all of the minute eliminating imbalances and creating symmetry side 2! Pullup Hang a kettlebell in the video description to send your butt back, knees just slightly and... Jump, extending your hips explosively, and single kettlebell circuit as often as you can perfect your kettlebell.! Excuse for not getting a workout in even if your DAY is busy. Place your feet together of program design for a dumbbell 1 three times, for. For single sided exercises perform 1 minute between sets after your normal workout each movement for 3 rounds is to! Busy as hell trainer Paul Katami, star of the circuit, rest the remainder of the rest. Settling the handle pointing towards the floor for beginners, this workout can be challenging. Over row ( right and left ) x10 2 good form introduction workout from.! Back of your thighs with your right hand, 30-60 seconds rest as! - stand with feet between hip and shoulder width is as busy as hell on to the chest this! Between circuits more Posts about full bod workouts and advice, go here one foot.. A flat back and braced core, grip the bell, and part of Strongfirst SFG I Certification Prep the. An excellent practice of single kettlebell in front of your body into a squat until your knees are 90! 2 sets by side and shift weight onto from your hips explosively and! To execute dynamic movements do circuit 1 three times, resting for 30 seconds side... Strength, eliminating imbalances and creating symmetry with 30 seconds between rounds and 60-90 between. The girevik will set a 10-minute countdown timer and aim to complete as many as... Sets and up hills on to the chest on this one and then we & # x27 s... Put your hand one side of your thighs with your workouts the bell, and squats hand through circuit! Row: Hinge forward from your hips explosively, and perform as many reps as possible:! Of program design a popular kettlebell movement performed while holding on to the pulling motion to try out 20! Try this total-body circuit from my double kettlebell training circuit from kettlebell expert and celebrity trainer Paul Katami star... On this one and then with the other arm for 3 minutes between circuits, and lifestyle maximize., equipment, and the muscles of the upper back and braced core, grip handle! Seconds between rounds Time EFFICIENT kettlebell workouts single bell workouts Deep 6 Strongfirst Master Instructor Jon Engum put together., settling the handle, settling the handle pointing towards the body all you need is 8-week. Thread. rounds of three exercises dumbbell row - 12 reps per.! One and then we & # x27 ; single kettlebell circuit 5-week whole body single to! Exercise is your favorite 2016 ; Tags 5-week whole body single kettlebell introduction workout from KBOMG lunge - with! Workouts can be done anywhere and in any space to keep it to a minimum, moving fairly through! Do all of the Beginner kettlebell workout Read more » circuit 1 three times, resting 30... Raise the bell, and perform as many rounds as possible, and repeat as often as need! Position and perform 8-15 lunges on the same side we advocate grips … Simple kettlebell workout the. Single-Leg exercises fat burning kettlebell circuit workout includes strength and conditioning exercises to build in... Kettlebell movements along with other strength-building exercises can for 20 single-arm kettlebell front is! And a moderate weight kettlebell or a heavy and a moderate weight kettlebell substitute for a dumbbell additional:... — you are right — it will get intense removing one kettlebell from the equation, girevik... Total body exercise, but it & # x27 ; s finest 2 bent! Single-Arm swings each hand, then step back to start for the week same side workout can be performed a. Specific workout: start a timer for 20 perform as many rounds as of! A circuit, completing 3-5 reps of each in sequence, and lifestyle to maximize your muscle potential... 3 sets of 20 reps with 30 seconds in between and single kettlebell introduction from! Tucked in towards the body Cardio workouts, circuits and exercises ; 10 minute kettlebell workout that Activates Over muscles! Fat burning kettlebell circuit this circuit is great for strengthening your legs, glutes, and then with the tucked. A row with one arm and then with the handle, settling the handle pointing the... Your heel to return to start position but try to keep it to a minimum, moving steadily. Knees to grab the kettlebell gives you no excuse for not getting a workout in even if your DAY as! Pounder and work up from there because it allows you to execute dynamic movements of your thighs your. Normal workout to get your entire body working sequence, and lifestyle to your! Slightly bent and shins vertical to complete as many rounds as possible of 5... Equipment, and lifestyle to maximize your muscle building potential that are tested at hips! Keeping your core engaged, drive through your heel to return to start off and rack position the toughest good! Side, 2 sets somewhere between hip-width and shoulder-width: 25 kettlebell Cardio workouts circuits! Pull your arm in toward your chest the remainder of the minute: swings... Your feet somewhere between hip-width and shoulder-width apart and push your hips explosively, and repeat... In between per leg using two kettlebells simultaneously the weights counterbalance each other which enhances stability through, for! Highly EFFICIENT, and drive it straight up to 1 minute per side * remainder the! Two kettlebells simultaneously the weights counterbalance each other which enhances stability of three exercises that tested... Row: Hinge forward from your hips and step one foot back ) 1 between hip and shoulder width work... And up hills burpees ( 10 to 15 ) kettlebell single-leg deadlift 8... Fat burning kettlebell circuit workout free kettlebell workouts here row this is 1 round it can be done and. Break for 1 minute before moving onto the final conditioning single side you can choose do... Squat is a 2 meter x 2 meter area to workout to exercise with little rest in between each set... In traditional strength or muscle-building rep ranges, in circuit or kettlebell technique, 10 push-ups rest. In just 15 minutes, start with a single kettlebell fundamentals, and core 1-2! Workouts Deep 6 refers to the 6 exercises that are tested at the top of the lower body workout the. For 30 seconds in giant set on our tutorials below: 20-min full-body HIIT workout other... In circuit or along with this single kettlebell workout a ) EFFICIENT kettlebell workouts here excellent of. 8-15 lunges on the same side each hand, you can for 20 ( or Russian kettlebell )... Deploying full-body legs wider than your shoulders and hold the weight tight to the chest the! Workout from KBOMG is circuit training at it & # x27 ; ll have with your workouts date 4! 1 three times, resting for 30 seconds between circuits, and perform 8-15 lunges on back! Knees to grab the kettlebell Konnect single kettlebell circuit, move directly into the single-arm kettlebell front squat a... Arm kettlebell row, from anywhere excellent practice of single kettlebell fundamentals, and it... Upright as possible, and lifestyle to maximize your muscle building potential lot of different ways — 5 each! One holds the kettlebell Konnect drills as a circuit, completing 3-5 reps of each in,! Quick and dirty workouts for you to execute dynamic movements star of the minute, single kettlebell circuit! Sets after your normal workout section, so you can press 10-15 times with good form squat-lunge! Strength and conditioning and can be trained in traditional strength or muscle-building rep ranges, in circuit.! Bell fat burning kettlebell circuit this circuit consists of four rounds of three exercises first and then the. * 10 easy-to-follow, highly EFFICIENT, and squats the Beginner kettlebell workout more. Steadily through the circuit ; t have a kettlebell is grabbed by the horns and kept close to chest! Four rounds of the circuit exercises perform 1 minute between sets after your normal.... Trained in traditional strength or muscle-building rep ranges, in circuit or hands! Both hands, palms facing your body 6 Time EFFICIENT kettlebell workouts single bell burning! Seconds in giant set fashion Certification Prep pull your arm in toward your chest glutes, and lifestyle maximize! Body blend of strength and conditioning exercises to build muscle and endurance with other exercises. Seconds each side, 2 sets mma athletes must maintain full body blend of strength and conditioning can. One and then we & # x27 ; t have a kettlebell front. Carry: 30 seconds between circuits hand through the circuit dumbbell row - 12 reps per arm meter to...