At AdMac Fitness we’re huge fans of kettlebell training. They offer a huge array of health and fitness benefits, plus they’re perfect for short workouts when you’re really busy and only have a limited window to train.
In this 30 minute kettlebell circuit were going to show you a workout that will train all of the muscles in the body, will burn lots of calories, build muscle and will include a wide variety of movement patterns. You can use this workout either as a quick blast for resistance training, or put it in after your cardio workout.
Adjust the weight of the kettlebell up or down depending on what you’d like to achieve. If you want to go for more power, use medium weights and perform the movements explosively. If you want to focus on strength, go heavy with the weights, and if calorie burn is your aim, go lighter and work with a super high intensity.
Kettlebell Circuit Workout Pattern
There are 7 exercises in the workout. You perform each of them in the following pattern…
30 seconds on, 30 seconds off x 4
This means for 30 seconds you’ll be working hard. It doesn’t matter if you’re lifting heavy, lifting for power or lifting for endurance. The difference is merely the weight you’re lifting and the speed of execution of the exercise.
Maintain excellent form throughout, work hard and experiment with the kettlebell weight until you find one that works for you. It might take you a couple of rounds to get the kettlebell weight right, but once you know your capabilities, it’s an easier process. At the end of your 30 seconds of work, you should be ready for that 30 seconds rest!
Don’t let the rest period extend beyond 30 seconds though, because otherwise you’ll ruin the timing of the whole workout structure.
Kettlebell Circuit - the Exericses
Single arm swings
The staple exercise for many people - more challenging for the core and lower back than the standard swing. Generally you want to lift a slightly lighter weight than you would for a normal swing.
Double arm swings
The standard kettlebell exercise. A perfect way to open your hips, train the posterior chain and build strength and endurance up the lower back and legs.
Kettlebell Push ups
Significantly harder than standard push ups, these guys increase the range of movement at the chest, stretch the shoulders and force the chest to work hard.
Kettlebell Rows
A horizontal pull movement to target the mind back, biceps and rear delts. Go heavy on these if you can - you want to really hit the upper body hard.
Kettlebell Sumo Deadlift High Pull
A great movement to link up the upper and lower body in a single exercise. Again, go heavy with this one - it’s a fantastic exercise to work a lot of muscle in one go.
Single arm push press (30 seconds per side - no rest)
Unilateral training (one side at a time) is a great way to build balanced strength and physical capabilities. The fact that there’s no rest here (one side rests as the other works) means the heart rate is high throughout.
Single arm suitcase deadlift
This is a great way to hit the legs, core and lower back in a single exercise. It’s a unique movement that needs concentration, but the benefits are worth it.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.