Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a 2-day beginner strength & conditioning circuit that requires the use of kettlebells. The workout is designed to move from set to set with minimal recovery. Each of the workout sessions should take you about 45-minutes to complete. The goal, as you get in better shape, is to complete the circuit in less overall time.
All you need is your bodyweight and a pair of kettlebells. The workout looks like this:
Day 1: You need to complete nine exercises following a brief warm-up on cardio. The session includes three different supersets using kettlebells.
Day 2: You need to complete seven exercises following a brief warm-up. This session also contains three different supersets.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Stationary Bike
|
0x0 reps • 180s |
rest: 1s
|
||
Kettlebell Turkish Get-Up Squat
|
1x3 reps |
rest: 60s
|
||
Kettlebell Front Squat
|
2x8 reps |
rest: 60s
|
||
Kettlebell One-Arm Swing
|
2x8 reps |
rest: 60s
|
||
Mountain Climber
|
1x12 reps |
rest: 60s
|
||
Kettlebell Row
|
3x8 reps |
rest: 30s
|
||
Kettlebell Renegade Row
|
3x8 reps |
rest: 30s
|
||
Air Bike
|
1x25 reps |
rest: 30s
|
||
Kettlebell Military Press
|
2x10 reps |
rest: 30s
|
||
Side Plank
|
2x0 reps • 30s |
rest: 30s
|
Jump Rope
|
0x0 reps • 180s |
rest: 1s
|
||
Kettlebell Goblet Squat
|
3x8 reps |
rest: 30s
|
||
Kettlebell One-Arm Clean
|
3x5 reps |
rest: 30s
|
||
Kettlebell Alternating Row
|
3x10 reps |
rest: 30s
|
||
Kettlebell One-Arm Floor Press
|
3x10 reps |
rest: 30s
|
||
Kettlebell Single-Leg Deadlift
|
3x5 reps |
rest: 30s
|
||
Kettlebell One-Arm Military Press
|
3x8 reps |
rest: 30s
|
||
Toe Touches
|
1x20 reps |
rest: 30s
|