Caution! This is only for experienced Kettlebell users – approach with focus and guts.
Ensure you do a full-body dynamic warm-up before performing this circuit.
Perform each exercise for 6 reps, then move on to the next exercise with no rest. Repeat the entire circuit four times (4x) with 45-90 seconds rest between circuits.
Week 1: 4 circuits x 6 reps with 90s rest between each circuit
Week 2: 4 circuits x 6 reps 75s rest
Week 3: 4 circuits x 6 reps 60s rest
Week 4: 4 circuits x 6 reps 45s res
Double Kettlebell Push Press
Hold two KBs on your shoulders. Squat down a few inches and then explode up onto your toes pushing the KBs overhead. Use the momentum from the legs to drive the KBs overhead.
Sumo High Pull
Position your feet in a wide stance, and grasp the kettlebell with two hands between your legs. Squat down, then explode up while simultaneously pulling the kettlebell up to your shoulders (leading with your elbows).
Double Alternating Hang Clean
Hold two Kettlebells between your legs. Squat down, then clean one kettlebell to your shoulder, while letting the other hang between your legs. Squat again returning the Kettlebell between your legs, then clean the other one. Complete three cleans per arm for a total of six.
Double Kettlebell Snatch
Place two KBs behind your heels. Squat down to pick them up. Swing the KBs forward to an overhead snatch.
Get into a push-up position with your hands on the horns of the Kettlebell. Perform a push-up then single-arm row one KB (leading with the elbow). Replace it on the floor, complete another push-up then row the other KB. Row three times per arm for a total of six rows and six push-ups.
Double Kettlebell Split Squat Jerk
Place two KBs on to your shoulders. Keeping your torso upright, bend your knees slightly, then explode up, jumping slightly in the air while pressing the KBs overhead to lockout. Land on the ground in a split-leg position with one foot forward and one foot back (Kettlebells are still overhead). Return to a standing position, bringing your feet together and lowering the Kettlebells back to your shoulders.
Clean two KBs to your shoulders. Squat down, then explode up, pressing the KBs overhead.
Happy Training! Practice this kettlebell workout with your personal trainer! If you want more information or help with your program, send us a message, or give us a call. We are always happy to help.
Andre Noel Potvin, MSc, BCRPA-TFL, ACSM, ACE-CPT