Kettlebell Circuit

I love kettlebell training because it allows you to execute dynamic movements.

What do I mean by dynamic? I mean movements that require more stability, mobility and flexibility than traditional exercises. It allows us to to move in ways we normally don’t. It demands that we be fully engaged with the kettlebell.

There’s literally endless ways in creating a kettlebell circuit or workout. In the following section I will provide you with some sample ones that you can do and build upon.

Before we dive in, here’s a quick look on how to build a circuit using only 9 exercises for varied fitness levels.

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Ladder Drill Circuits

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ladder drill

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Here’s a ladder drill where you start a circuit using the heaviest weight possible. [no_highlight background_color=”yellow” color=”black”]As you move up the ladder you increase the repetitions but decrease the weight you use.[/no_highlight] This is a great way to keep intensity up throughout a workout.

The circuit can look something like this:

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70 lb, 5x- Goblet Squats
62 lb, 8x- Goblet Squats
53 lb, 10x- Goblet Squats
44 lb, 12x- Goblet Squats
35 lb, 14x- Goblet Squats
26 lb, 16x- Goblet Squats
18 lb, 18x- Goblet Squats
13 lb, 20x- Goblet Squats
9lb, 22x- Goblet Squats

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Intermediate: Rest 20 seconds between exercises

Advanced: Rest 10 seconds between exercises

Three Exercises- Lower, Upper Body and Conditioning

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This circuit consists of 3 exercises. [no_highlight background_color=”yellow” color=”black”]The first exercise is an upper body movement, the second exercise is a lower body movement and the third is a conditioning movement. [/no_highlight]

You will move from exercise to exercise without resting in between. You might have to use different size kettlebells for each exercise.

The circuit can look something like this:

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See-Saw Press– 12x
Kettlebell Deadlifts– 15x
Windmill– 4x (per side)

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Intermediate: Rest 60 seconds between exercises

Advanced: Rest 20 seconds between exercises

Unilateral Circuits

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Unilateral training is where you focus on training one limb at a time. Single leg squats would be an example of this type of training. Implementing unilateral training can allow you to focus on strength imbalances while also requiring for more core stability.

The circuit can look something like this:

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Single Arm Kettlebell Press– 12x (per side)
Kettlebell Rear Foot Elevated Split Squat– 10x (per side)

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Bottoms-Up Circuits

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[no_highlight background_color=”yellow” color=”black”]Bottoms-Up Circuits consist of executing exercises where you hold the kettlebell upside down[/no_highlight]. This grip requires focus, stability and a whole lot of core strength. This grip taxes the forearm muscles to a greater degree and places considerable tension throughout the trunk musculature.

Caution to beginners: use a light kettlebell. Use a heavier kettlebell once you build more strength and become confident with the exercise.

The circuit can look something like this:

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Unilateral Bottoms-Up Kettlebell Press– 10x (per side)
Unilateral Bottoms-Up Kettlebell Squat– 10x (per side)

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4-Minute Circuit

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kettlebell circuit

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Who doesn’t like a 4 minute circuit?

[no_highlight background_color=”yellow” color=”black”]This is modified tabata protocol where you will work for 20 seconds and rest for 10 seconds for 2 rounds instead of the usual 8. This is an advanced circuit and shouldn’t be taken lightly. [/no_highlight]

The circuit can look something like this:

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Right Arm Snatch– 20 seconds
Rest 10 seconds
Pull Ups– 20 seconds
Rest 10 seconds
Left Arm Snatch– 20 seconds
Rest 10 seconds
Pull Ups– 20 seconds

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You’ll be able to download this workout timer so that you can import it to the Seconds Pro App if you already have it. These particular timers will only work with iPhones.

Or you can simply use another interval timer app of your choice.

Watch this video to learn how to import the timers from you mobile browser to your phone

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[no_button size=”medium” style=”” text=”4-Minute Circuit” icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”https://www.dropbox.com/s/dd3q5dr8l14fsbo/4%20minute%20workout%20with%20pull%20ups.seconds3?dl=0″ target=”_self” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]

Skill Focused Circuit

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skill-circuit

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Many of the exercises in the kettlebell kingdom will require deliberate practice. If you want to get the most out of kettlebell training, then I suggest to learn the more advanced movements. You’re probably not going to learn how to do a kettlebell clean or a Turkish Get-Up in one day.

You will need to put in some time to fully master these exercises. You’re going to have to be patient as well. [no_highlight background_color=”yellow” color=”black”]This circuit format is about working on skilled exercises[/no_highlight]. You don’t need to go heavy with these, in fact you shouldn’t. Your goal should be to execute these movements with great form.

The circuit can look something like this:

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Turkish Get Up– 3x (per side)
How to do Kettlebell Cleans 15x (per side)
How to Kettlebell High Pulls 15x (per side)

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Pyramid Circuit

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pyramid-circuit

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[no_highlight background_color=”yellow” color=”black”]This is a pyramid circuit where you start with lighter weight and you add more on the subsequent sets. [/no_highlight]This is similar to the first approach on this page but in a reverse fashion. Keep in mind that there is no resting between sets.

The weights I’ve used in the image above is just for an example. You can plug in your own numbers according to the exercise you select or to the amount of kettlebells you have available.

You can use this format with movements like the Turkish Get-Up, Windmill or Goblet Squats. Depending on the exercise you select, you might want to start with a lighter weight. Finishing goblet squats with a 62 lb kettlebell is easier than finishing it using the same weight but with the Turkish Get-Up.

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Modified Pyramid Circuit

In the video below I am doing a modified pyramid circuit where I do the same amount of repetitions but I increase the weight in subsequent sets.

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JLFITNESSMIAMI

How To Design Your Own Kettlebell Circuit

Kettlebell Circuit

Ladder Drill Circuits

Three Exercises- Lower, Upper Body and Conditioning

Unilateral Circuits

Bottoms-Up Circuits

4-Minute Circuit

Skill Focused Circuit

Pyramid Circuit

Modified Pyramid Circuit

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