3 day 1 hour 1 x Kettlebell Bodyweight 2 x Kettlebell Upper / Lower / Full Body Circuit Workout
By Myworkouts
 | Advanced (3+ years) |
 | 56 minutes/day | 3 days/week |
 | Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body |
 | 1 x Kettlebell, Bodyweight, 2 x Kettlebell 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: Full Body | 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 | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Kettlebell One-Arm Snatch See Exercise Notes | 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.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Kettlebell Thruster | 4 rounds | 30s | 10s | |
| 3B.Kettlebell Kneeling Two Hand Curl to Tricep Extension | 4 rounds | 30s | 10s | |
| 3C.One Arm Standing Kettlebell Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 3D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Bent Over Kettlebell Row | 4 rounds | 30s | 10s | |
| 4B.Kettlebell One Arm Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
| 4C.One-Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 4D.Shoulder Circles See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Single Kettlebell Standing Triceps Extension | 4 rounds | 30s | 10s | |
| 5B.Kettlebell Pushup | 4 rounds | 30s | 10s | |
| 5C.Single Kettlebell Pivot Halo | 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 Ballistic Row | 4 rounds | 30s | 10s | |
| 6B.Split Stance KB Swing To Curl | 4 rounds | 30s | 10s | |
| 6C.Kettlebell Rotational Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 6D.Dynamic Back Stretch 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.One Arm Kettlebell Front Squat See Exercise Notes | 4 rounds | 30s | 10s | |
| 1B.Single Kettlebell Squat Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 1C.Reverse Kettlebell Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 1D.Iron Crosses (stretch) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.American Kettlebell Swing | 4 rounds | 30s | 10s | |
| 2B.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
| 2C.Kettlebell Standing Calf Raise | 4 rounds | 30s | 10s | |
| 2D.Sumo Squat to Stand See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Front Squats With Two Kettlebells | 4 rounds | 30s | 10s | |
| 3B.Floor Calf Raise | 4 rounds | 30s | 10s | |
| 3C.Kettlebell Overhead Squat | 4 rounds | 30s | 10s | |
| 3D.Squat Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Day 5 - Full Body
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Standing Kettlebell Overhead Press | 4 rounds | 30s | 10s | |
| 1B.Kettlebell Clean to Squat to Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 1C.Kettlebell Offset Push Up | 4 rounds | 30s | 10s | |
| 1D.Front Shoulder Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Kettlebell Alternating Gorilla Row | 4 rounds | 30s | 10s | |
| 2B.Half Kneeling One Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Kettlebell Ballistic Row to Gunslinger Flow See Exercise Notes | 4 rounds | 30s | 10s | |
| 2D.Rhomboids Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Pass-Through Kettlebell Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 3B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
| 3C.1 and a half Kettlebell Goblet Squats | 4 rounds | 30s | 10s | |
| 3D.Piriformis Static Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Kettlebell Around the Body | 4 rounds | 30s | 0s | |
| 4B.Double Kettlebell Windmill See Exercise Notes | 4 rounds | 30s | 0s | |
| 4C.Kettlebell Russian Twist | 4 rounds | 30s | 0s | |
| 4D.Standing Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 2/13/2022, UTC
Last Updated: 2/13/2022, UTC
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