5 day 45 min 1 x Kettlebell Bodyweight Suspension (TRX) Push / Pull / Upper / Lower Circuit Workout

By Myworkouts

	Advanced (3+ years)
	44 minutes/day \| 5 days/week
	Build Muscle, Gain Strength, Increase Stamina, Fat Loss
	1 x Kettlebell, Bodyweight, Smith Machine, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

This is a Push / Pull / Legs / Upper / Lower workout performed in circuit fashion to help you gain strength, build muscle and lose fat.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell Offset Push Up	4 rounds	30s	10s
1B.One Arm Standing Kettlebell Press See Exercise Notes	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.One-Arm Kettlebell Push Press See Exercise Notes	4 rounds	30s	10s
2B.Kettlebell Kneeling Two Hand Curl to Tricep Extension	4 rounds	30s	10s
2C.Sophia Style KB Chest Press Sumo Halo	4 rounds	30s	10s
2D.Chin To Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Single Kettlebell Standing Triceps Extension	4 rounds	30s	10s
3B.Sophia Style Monkey Pushup To KB Squat Clean	4 rounds	30s	10s
3C.One Kettlebell Rotational Press See Exercise Notes	4 rounds	30s	10s
3D.Seated Overhead Triceps Stretch See Exercise Notes	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Kettlebell One-Arm Bentover Row See Exercise Notes	4 rounds	30s	10s
1B.Kettlebell Bicep Curls	4 rounds	30s	10s
1C.Kettlebell Ballistic Row to Gunslinger Flow See Exercise Notes	4 rounds	30s	10s
1D.Reach, Roll and Lift See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Kettlebell Pull Power Flow See Exercise Notes	4 rounds	30s	10s
2B.Kettlebell One Arm Bicep Curl See Exercise Notes	4 rounds	30s	10s
2C.Rotational Kettlebell Deadlift 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.Kettlebell One-Arm Snatch See Exercise Notes	4 rounds	30s	10s
3B.Half Kneeling One Arm Kettlebell Clean See Exercise Notes	4 rounds	30s	10s
3C.One-Arm Kettlebell Clean See Exercise Notes	4 rounds	30s	10s

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.Sumo Squat to Stand See Exercise Notes	4 rounds	30s	10s

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 Clean to Squat to Press See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Kettlebell Rotational Clean See Exercise Notes	4 rounds	30s	10s
2B.Underhand Inverted Row	4 rounds	30s	10s
2C.Superman from Floor	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Single Kettlebell Pivot Halo	4 rounds	30s	10s
3B.Two Hand Overhead Inverted Kettlebell Press	4 rounds	30s	10s
3C.Single Kettlebell Clean and Press See Exercise Notes	4 rounds	30s	10s
3D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Single Arm Hike Snatch to Press See Exercise Notes	4 rounds	30s	10s
4B.Suspension Twisting One Arm Row	4 rounds	30s	10s
4C.Kettlebell Upright Row	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.One-arm Kettlebell Bottom's Up Press See Exercise Notes	4 rounds	30s	10s
5B.Single Kettlebell Switch Push Up and Reach See Exercise Notes	4 rounds	30s	10s
5C.Bottoms Up Half Kneeling Kettlebell Press See Exercise Notes	4 rounds	30s	10s
5D.Tricep Side 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.TRX Scarecrow	4 rounds	30s	10s
6C.Single Kettlebell Alternating Push Up to One arm Row	4 rounds	30s	10s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Reverse Kettlebell Lunge See Exercise Notes	4 rounds	30s	10s
1B.Alternating Goblet Cossack Squat See Exercise Notes	4 rounds	30s	10s
1C.1 and a half Kettlebell Goblet Squats	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.Knee To Chest See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Kettlebell Turkish Get-Up (Lunge style) See Exercise Notes	4 rounds	30s	10s
3B.Floor Calf Raise	4 rounds	30s	10s
3C.Single Kettlebell Two Hand Swing, Clean and Squat	4 rounds	30s	10s
3D.Ankle On The Knee See Exercise Notes	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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