Intermediatestrength
Kettlebell Full-Body Circuit
Strength + cardio circuit using a single kettlebell.
30 min
Kettlebell
Benefits
- strength
- power
- core stability
- metabolic conditioning
Exercise Breakdown
Kettlebell Swing
4x12 • Rest 45 seconds
Hinge hips, swing kettlebell up to shoulder height, control descent.
Kettlebell Goblet Squat
3x10 • Rest 45 seconds
Hold kettlebell at chest, squat down keeping elbows inside knees.
Kettlebell Single-Arm Row
3x8 each arm • Rest 45 seconds
Hinge, row kettlebell to hip, retract shoulder blade.
Kettlebell Overhead Press
3x8 each arm • Rest 45 seconds
Press kettlebell overhead, lock out, lower with control.
Kettlebell Deadlift
3x10 • Rest 45 seconds
Feet under bell, hinge at hips, pick and stand tall.
Russian Twist (with kettlebell)
3x20 (10 each side) • Rest 30 seconds
Sit, lean back, rotate torso holding kettlebell side to side.
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