2 day 1 hour 1 x Kettlebell Bodyweight Upper / Lower Circuit Workout
By Myworkouts
 | Advanced (3+ years) |
 | 59 minutes/day | 2 days/week |
 | Fat Loss, Gain Strength, Athletic Performance, Tone Body |
 | 1 x Kettlebell, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Upper | Day 2: Rest | Day 3: Lower | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Upper
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
| 1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
| 1C.Kettlebell Crush Grip Bridge Press | 4 rounds | 30s | 10s | |
| 1D.Push-Up Low Back Extension See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
| 2B.Kettlebell Bicep Curls | 4 rounds | 30s | 10s | |
| 2C.Kettlebell One-Arm Bentover Row See Exercise Notes | 4 rounds | 30s | 10s | |
| 2D.Bent Over Reach to Sky See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.One Arm Standing Kettlebell Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 3B.Kettlebell Kneeling Two Hand Curl to Tricep Extension | 4 rounds | 30s | 10s | |
| 3C.Kettlebell Offset Push Up | 4 rounds | 30s | 10s | |
| 3D.Front Shoulder Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Ballistic Row to Gunslinger Flow See Exercise Notes | 4 rounds | 30s | 10s | |
| 4B.Kettlebell One Arm Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
| 4C.Rotational Kettlebell Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
| 4D.Floor Lat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Single Kettlebell Standing Triceps Extension | 4 rounds | 30s | 0s | |
| 5B.Sophia Style KB Chest Press Sumo Halo | 4 rounds | 30s | 10s | |
| 5C.One-Arm Kettlebell Push Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 5D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Kettlebell One-Arm Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
| 6B.Half Kneeling One Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 6C.One-Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 6D.Bow Draw to Needle Arm Thread See Exercise Notes | 4 rounds | 30s | 10s | |
Day 3 - Lower
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
| 1B.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
| 1C.One Arm Kettlebell Front Squat See Exercise Notes | 4 rounds | 30s | 10s | |
| 1D.Kneeling Hip Flexor Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Single Kettlebell Squat Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 2B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
| 2C.Kettlebell Overhead Squat | 4 rounds | 30s | 10s | |
| 2D.Piriformis Static Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Loaded Beast To KB High Jump | 4 rounds | 30s | 10s | |
| 3B.Single Kettlebell Deadlift | 4 rounds | 30s | 10s | |
| 3C.Pass-Through Kettlebell Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 3D.Seated Glute Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 2/13/2022, UTC
Last Updated: 2/13/2022, UTC
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.