# Kettlebell workout

Kettlebell workout

Working examples of a circular training with a kettlebell for the development of endurance, strength and power of an athlete.

Simple circular training

This training is suitable for novice athletes who need to increase endurance. Three rounds of their three exercises, consisting of squats, push-ups and swing weights. There is no rest between exercises, but there is rest between each circle that you choose for yourself from 30 to 60 seconds.

Circle Exercise Lead Time

Circle 1 goblet squats

Push-ups

Mahi Geari15 sec.

Circle 2 goblet squats

Push-ups

Mahi kettlebell 20 sec.

Circle 3 goblet squats

Push-ups

Mahi kettlebell 30 sec.

Mid-level Circuit Training

Quite a popular scheme, which is very common in training programs. Be sure that your cardiovascular endurance, thank you, for such a circular training. Three circles consisting of two movements – deadlift and swing weights. Deadlift is carried out for 30 seconds, then follows a rest of 15 seconds and the swing weights are performed. After completing all three circles, a rest of 60 seconds follows, then they are repeated again 2-3 times depending on the level of your training.

Circle Exercise Lead Time

Circle 1 Deadlift

Mahi kettlebell 30 sec. work / 15 sec. recreation

Circle 2 Deadlift + squat with a weight

Mahi weights with one hand for 30 seconds. work / 15 sec. recreation

Circle 3 Deadlift + squat with a weight + bench press over a head

Alternate swing weights 30 sec. work / 15 sec. recreation

Two-weight Lap Circuit This training pattern consists of four laps and three exercises. In the first and third circles, basic exercises are used on both sides of the body, and in the second and fourth circles on one side. Pick a weight with which you can do all the exercises, because some can be more difficult than others.

Each exercise is performed for 30 seconds, with a 15 second rest after. Complete all 4 circles, then rest from 1 to 3 minutes and repeat the scheme another 2-3 times.

Circle Exercise Lead Time

Circle 1 goblet squats

Bench press above the head (with two hands)

Mahi dumbbell with two hands 30 sec. work / 15 sec. recreation

Circle 2 Squats with a weight on one arm

One-hand kettlebell press

Mahi weights with one hand for 30 seconds. work / 15 sec. recreation

Circle 3 Back lunges with a kettlebell in front of you

Push-ups

Mahi weights with a change of hands 30 sec. work / 15 sec. recreation

Circle 4 Deadlift weights with one hand

One-hand tilt kettlebell pull

Kettlebell jerk 30 sec. work / 15 sec. recreation

Crossfit Kettlebells

Kettlebell workout

Working examples of a circular training with a kettlebell for the development of endurance, strength and power of an athlete.

Simple circular training

This training is suitable for novice athletes who need to increase endurance. Three rounds of their three exercises, consisting of squats, push-ups and swing weights. There is no rest between exercises, but there is rest between each circle that you choose for yourself from 30 to 60 seconds.

Circle Exercise Lead Time

Circle 1 goblet squats

Push-ups

Mahi Geari15 sec.

Circle 2 goblet squats

Push-ups

Mahi kettlebell 20 sec.

Circle 3 goblet squats

Push-ups

Mahi kettlebell 30 sec.

Mid-level Circuit Training

Quite a popular scheme, which is very common in training programs. Be sure that your cardiovascular endurance, thank you, for such a circular training. Three circles consisting of two movements – deadlift and swing weights. Deadlift is carried out for 30 seconds, then follows a rest of 15 seconds and the swing weights are performed. After completing all three circles, a rest of 60 seconds follows, then they are repeated again 2-3 times depending on the level of your training.

Circle Exercise Lead Time

Circle 1 Deadlift

Mahi kettlebell 30 sec. work / 15 sec. recreation

Circle 2 Deadlift + squat with a weight

Mahi weights with one hand for 30 seconds. work / 15 sec. recreation

Circle 3 Deadlift + squat with a weight + bench press over a head

Alternate swing weights 30 sec. work / 15 sec. recreation

Two-weight Lap Circuit This training pattern consists of four laps and three exercises. In the first and third circles, basic exercises are used on both sides of the body, and in the second and fourth circles on one side. Pick a weight with which you can do all the exercises, because some can be more difficult than others.

Each exercise is performed for 30 seconds, with a 15 second rest after. Complete all 4 circles, then rest from 1 to 3 minutes and repeat the scheme another 2-3 times.

Circle Exercise Lead Time

Circle 1 goblet squats

Bench press above the head (with two hands)

Mahi dumbbell with two hands 30 sec. work / 15 sec. recreation

Circle 2 Squats with a weight on one arm

One-hand kettlebell press

Mahi weights with one hand for 30 seconds. work / 15 sec. recreation

Lap 3 Back lunges with a kettlebell in front of you

Push-ups

Mahi weights with a change of hands 30 sec. work / 15 sec. recreation

Circle 4 Deadlift weights with one hand

One-hand tilt kettlebell pull

Kettlebell jerk 30 sec. work / 15 sec. recreation

Crossfit Kettlebells