How To Design Your Own Kettlebell Circuit

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.

 

 

 

Ladder Drill Circuits

Here’s a ladder drill where you start a circuit using the heaviest weight possible. As you move up the ladder you increase the repetitions but decrease the weight you use. This is a great way to keep intensity up throughout a workout.

 

The circuit can look something like this:

 

 

Intermediate: Rest 20 seconds between exercises

 

Advanced: Rest 10 seconds between exercises

 

 

 

 

Three Exercises- Lower, Upper Body and Conditioning

 

This circuit consists of 3 exercises. The first exercise is an upper body movement, the second exercise is a lower body movement and the third is a conditioning movement. 

 

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:

 

 

Intermediate: Rest 60 seconds between exercises

 

Advanced: Rest 20 seconds between exercises

 

 

 

 

 

Unilateral Circuits

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:

 

 

 

 

Bottoms-Up Circuits

Bottoms-Up Circuits consist of executing exercises where you hold the kettlebell upside down. 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:

 

 

 

 

 

4-Minute Circuit

Who doesn’t like a 4 minute circuit?

 

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. 

 

The circuit can look something like this:

 

 

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

 

4-Minute Circuit

 

 

Skill Focused Circuit

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. This circuit format is about working on skilled exercises. 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:

 

 

 

Pyramid Circuit

This is a pyramid circuit where you start with lighter weight and you add more on the subsequent sets. 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.

 

 

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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