4 day 45 min 1 x Kettlebell Bodyweight 2 x Kettlebell Push / Pull Circuit Workout

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 43 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

This is a 4 day Push / Pull workout in Circuit training fashion to help you move through your workout and break a sweat!


Since this workout repeats Push and Pull twice in the week, we break out which days just focus on upper body and which do upper and lower body.

In the 1st part of the week:

  • The Push Day works both Upper Body and Lower Body Push muscles
  • The Pull Day works just the Upper Body Pull Muscles

In the 2nd part of the week:

  • The Push Day works just the Upper Body Push muscles
  • The Pull Day works both Upper Body and Lower Body Pull Muscles.
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Description

Week 1 Overview

Day 3:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

Push day for Upper & Lower Muscles.

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Single Kettlebell Halo
4 rounds30s10s
1C.Close Grip Kettlebell Push Up
4 rounds30s10s
1D.Dynamic Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.One Arm Standing Kettlebell Press

See Exercise Notes

4 rounds30s10s
2B.Single Kettlebell Squat Clean

See Exercise Notes

4 rounds30s10s
2C.One-Arm Kettlebell Push Press

See Exercise Notes

4 rounds30s10s
2D.Lunge Twist

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Kneeling Two Hand Curl to Tricep Extension
4 rounds30s10s
3B.Kettlebell Pushup
4 rounds30s10s
3C.One Arm Kettlebell Front Squat

See Exercise Notes

4 rounds30s10s
3D.Squat Reach

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Front Squats With Two Kettlebells
4 rounds30s10s
4B.Kettlebell Floor Press
4 rounds30s10s
4C.Single Kettlebell Pivot Halo
4 rounds30s10s
4D.Sumo Squat to Stand

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

Pull Day for just Upper Muscles.

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell One-Arm Snatch

See Exercise Notes

4 rounds30s10s
1B.Kettlebell Bicep Curls
4 rounds30s10s
1C.Kettlebell One-Arm Bentover Row

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Bent Over Kettlebell Row
4 rounds30s10s
2B.Kettlebell One Arm Bicep Curl

See Exercise Notes

4 rounds30s10s
2C.One-Arm Kettlebell Clean

See Exercise Notes

4 rounds30s10s
2D.Shoulder Circles

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Ballistic Row
4 rounds30s10s
3B.Split Stance KB Swing To Curl
4 rounds30s10s
3C.Kettlebell Rotational Clean

See Exercise Notes

4 rounds30s10s
3D.Bent Over Reach to Sky

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

Push day for just Upper Muscles.

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Offset Push Up
4 rounds30s10s
1B.Kettlebell Thruster
4 rounds30s10s
1C.Single Kettlebell Standing Triceps Extension
4 rounds30s10s
1D.Push-Up Low Back Extension

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Standing Kettlebell Overhead Press
4 rounds30s10s
2B.Kettlebell Crush Grip Bridge Press
4 rounds30s10s
2C.Sophia Style KB Chest Press Sumo Halo
4 rounds30s10s
2D.Chin To Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Clean to Squat to Press

See Exercise Notes

4 rounds30s10s
3B.Alternating Floor Press with Kettlebell

See Exercise Notes

4 rounds30s10s
3C.Loaded Beast To KB High Jump
4 rounds30s10s
3D.Hip Stretch With Twist

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

Pull day Upper & Lower Body

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Explosive Kettlebell Deadlift
4 rounds30s10s
1B.Half Kneeling One Arm Kettlebell Clean

See Exercise Notes

4 rounds30s10s
1C.Kettlebell Gorilla Clean
4 rounds30s10s
1D.Thoracic Rotation

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Kettlebell Duel Hold Row
4 rounds30s10s
2B.Single Kettlebell Deadlift
4 rounds30s10s
2C.Double Kettlebell Row (Inside Knees)
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Sumo Deadlift
4 rounds30s10s
3B.Double Kettlebell Bentover Wide Row
4 rounds30s10s
3C.Alternating Kettlebell Row
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Double Kettlebell Clean and Press
4 rounds30s10s
4B.Double Kettlebell Clean
4 rounds30s10s
4C.Cobra to Pike

See Exercise Notes

4 rounds30s10s

Date Created: 2/13/2022, UTC


Last Updated: 2/13/2022, UTC





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