Kettlebell Circuit

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day beginner kettlebell circuit program designed to build muscular endurance and aerobic capacity. Follow the plan - twice weekly - for 4-weeks before progressing to 3-days a week (M-W-F as an example) for an additional 4-weeks.

The differences between the two training sessions is workout session 2 - is the more challenging of the two sessions. The jump rope intervals were all increased as well as the total interval time for each set. Each circuit session offers cardio supersets for jump rope, mixed in with kettlebell exercises, to ensure a complete workout.

Stay Strong -

MICHAEL WOOD CSCS
Jefit

Day 1
Day 2

Workout 1 10 exercises, 14 mins

Jump Rope	2x0 reps • 30s	rest: 15s
Kettlebell Turkish Get-Up Squat	1x0 reps • 35s	rest: 30s
Kettlebell One-Arm Swing	1x0 reps • 35s	rest: 30s
Jump Rope	2x0 reps • 45s	rest: 15s
Kettlebell Renegade Row	1x0 reps • 35s	rest: 30s
Kettlebell Alternating Floor Press	1x0 reps • 35s	rest: 30s
Jump Rope	2x0 reps • 30s	rest: 15s
Kettlebell Row	1x0 reps • 35s	rest: 30s
Kettlebell Goblet Squat	1x0 reps • 35s	rest: 30s
Jump Rope	2x0 reps • 45s	rest: 15s

Workout 2 10 exercises, 21 mins

Jump Rope	2x0 reps • 60s	rest: 30s
Kettlebell Turkish Get-Up Squat	1x0 reps • 40s	rest: 30s
Kettlebell One-Arm Swing	1x0 reps • 40s	rest: 30s
Jump Rope	2x0 reps • 75s	rest: 30s
Kettlebell Renegade Row	1x0 reps • 40s	rest: 30s
Kettlebell Alternating Floor Press	1x0 reps • 40s	rest: 30s
Jump Rope	2x0 reps • 60s	rest: 30s
Kettlebell Row	1x0 reps • 40s	rest: 30s
Kettlebell Goblet Squat	1x0 reps • 40s	rest: 30s
Jump Rope	2x0 reps • 75s	rest: 30s