# Kettlebell Circuits

From wiki.alexcollins.org

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 |

## 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