Kettlebell Circuits

This article describes some Kettlebell Circuits that I designed myself, or adapted from the web. Sources are referenced where possible! Feel free to use them, and by all means let me know what you think :)

Contents 1 General conditioning 1.1 Basic 1.2 Basic 2 1.3 100 Snatches 1.4 Hard graft 1.5 Leg burner 1.6 All-rounder 1.7 Breakfast 1.8 Breakfast no coffee 1.9 Swingtastic 2 Elite Conditioning 2.1 "Lose your lungs" 3 Kettlebell-only exercises 3.1 Swing Tabata 3.2 Alternating arm swing Tabata

General conditioning

Basic

For 20 minutes, with 1-min rest between sets:

20 x swings
10 x KB burpees
10 x goblet squat to push-press
50 x skips

Basic 2

For 20 minutes, with 1-min rest between sets:

20 x swings
10 x push-up with legs to knees
10 x goblet squat to push-press
50 x star jumps/jumping jacks

100 Snatches

Awesome snatch article from Dan John alluded to this method:

20 reps with my left hand
20 reps with my right.
15 left
15 right
10 left
10 right
5 left
5 right

Hard graft

20 x swings
10 x push-ups
10 x goblet squat to push-press
10 x high-pulls, 5 each arm
30 x star jumps/jumping jacks

Leg burner

20 x swings 
5 get-ups each arm 
10 x burpees 
12 x push-up on Kettlebells 

All-rounder

10 x Halo each way
5 x get-ups each arm 
10 x burpees 
10 x front squat with Kettlebells

Breakfast

10 x Swings
15 x knuckle push-ups
10 x clean & press (5 each arm)
10 x halo each-way

Breakfast no coffee

10 x squats
15 x knuckle push-ups
10 x clean & press (5 each arm)
10 x halo each-way

Swingtastic

20 x 2-hand swings
10 x clean & press each hand
15 x knuckle press-ups
10 x 1-hand swings each hand
10 x front squats (hold kettlebell in hands at each side of the handle)

Elite Conditioning

"Lose your lungs"

Taken from [1]... The burpess are "crossfit style", where you do a push-up when you're in the position, just before you jump to squat and then into the air.

 10 x Kettlebell 2-Hand Swing
 1 Burpee
 10 x Kettlebell 2-Hand Swing
 2 Burpees
 10 x Kettlebell 2-Hand Swing
 3 Burpees
 10 x Kettlebell 2-Hand Swing
 4 Burpees
 10 x Kettlebell 2-Hand Swing
 5 Burpees
 10 x Kettlebell 2-Hand Swing
 6 Burpees
 10 x Kettlebell 2-Hand Swing
 7 Burpees
 10 x Kettlebell 2-Hand Swing
 8 Burpees
 10 x Kettlebell 2-Hand Swing
 9 Burpees
 10 x Kettlebell 2-Hand Swing
 10 Burpees

Kettlebell-only exercises

Swing Tabata

 - 20 seconds 2-hand swing
 - 10 second rest
 - complete the above 8 times for a total of 4 minutes

Alternating arm swing Tabata

 - 20 seconds right-hand one-arm swing
 - 10 seconds rest
 - complete the above - swapping hand each time - 8 times for a total of 4 minutes