Whether you’re an experienced athlete or a beginner looking for a fun way to get fit, kettlebells are one of the most versatile pieces of home exercise equipment you can own. Use kettlebells to increase mobility, develop explosive power, or build strength and endurance. These iron weights are easy on your grip, and with their distinct shape, they won’t roll away when you put them down like dumbbells. Pick up a set today and start reaching your fitness goals.
Here are three kettlebell circuits (lower body, upper body, and total body) you can do at various times during the week. Blow up your muscles with these kettlebell exercises.
1) Lower Body Kettlebell Circuit
This kettlebell workout targets the lower body, specifically the quadriceps, hamstrings, gluteus maximus, minimus, and spinal erectors. After working out, your body will respond with a pump, soreness, and fatigue that are markers of an effective training session.
Start with a warmup of 3-5 minutes. The first part of this workout should be done in order, completing all sets and reps per exercise before moving on to the next. Rest periods should be 45-90 seconds between sets. It is important to remain in control of the entire range of motion, keeping tension on the active muscles.
- Double Kettlebell Front Squat – 3 sets of 8 reps
- Single-Leg Kettlebell RDL – 3 sets of 12 reps per leg
This is a great way to finish your kettlebell circuit with a burnout finisher. The idea is to complete all of the repetitions of the goblet squats before moving on to the kettlebell swings. Challenge yourself by beating your best times week-to-week! It is recommended that you keep the loads moderate and avoid going too heavy since the emphasis should be on longer sets to accumulate high amounts of metabolic buildup in your quads, hamstrings, and glutes.
- Double Kettlebell Front Rack Walking Lunge x 100 steps
- Kettlebell Russian Swing x 100 reps
2) Upper Body Kettlebell Circuit
Each round of this upper body circuit will hit all of your major upper body muscles.
After a warm up, complete three rounds of the following exercises with 45-90 seconds of rest between each exercise and 2-3 minutes of rest between rounds.
Perform the exercises and reps above in a cyclical fashion, resting as needed. The goal here should be to move, accumulate muscle fatigue, and keep the rest periods as short as possible. The loads should be moderate to heavy, assuming proper technique and form under fatigue.
3) Total Body Kettlebell Circuit
The Armor Complex is an EMOM designed to bring up your strength, build a bigger back and shoulders, and toughen up your midsection. Work through the movements slowly with perfect form, and increase the load every round as long as you can keep good form. After completing the armor complex in 20 minutes, you are halfway done! Complete this workout two days per week and trust me, you won’t be disappointed.