A Beginner’s Guide To Kettlebell Circuit Training

A Beginner’s Guide To Kettlebell Circuit Training

When you’re training to get in the best shape of your life, you’re going to want to diversify your workout routines to maximize the results. Kettlebell circuit training gives you the benefits of calisthenics, circuit training, and weight lifting all in one routine.

Training with a kettlebell is going to be low impact, but that doesn’t mean it’s going to be easy. As you’re working out with your kettlebell, you’re building strength, but you’re also going to get aerobic benefits. For those who are on board with living a healthier lifestyle, consider trying a kettlebell circuit for fat loss!

Workout At The Gym

With as little as 20 minutes a day, several times a week, you will improve your overall fitness with a whole body kettlebell workout.

What Is Circuit Training?

To understand what kettlebell circuit training is, we first want to clarify what circuit training is. Think back to when you were in high school and you had to run around the gym and perform various timed exercises (usually between 5 to 10 exercises) that target different muscle groups. This is called a circuit.

The purpose of circuit training is to work the different muscle groups at the same time with little resting in between. This allows you to alternate what body parts you’re targeting, therefore letting one muscle group rest while you’re working on another.

Benefits

Kettlebell training isn’t some new fad that’s sweeping the fitness world by storm. Russians have been competing in the sport of kettlebell lifting since the 1960s but working out with kettlebells have been around much longer.

A kettlebell is going to be less stable than if you were working out with a dumbbell or barbell. This is because the handle of the bell is outside of the weight, which means it is going to be less stable, therefore forcing you to use more muscle groups (and more power) to control and lift the weight.

Its that uneven weight distribution that makes kettlebell more challenging because not only are you trying to keep your balance, but you’re also getting a more complete full body workout. Since you are getting a more complete workout, your body is going to burn more calories, thus maximizing your weight loss efforts.

Example Of A Whole Body Kettlebell Workout For Beginners

If you’re thinking about starting a full body kettlebell circuit workout at home, here’s a great routine to start with.

Kettlebell Goblet Squat – 10 Reps

Start this exercise by holding the kettlebell by the sides of the handle (also known as the horns) and push your shoulder blades together and down, which is going to open your chest. You’ll want to bend your elbows so that your forearms are completely vertical.

Next, stand with your feet slightly wider than hip-width apart and your feet should be turned outward slightly. Take a deep breath and imagine you’re screwing your feet into the ground without actually moving them. As you do that, squat while keeping your torso straight. Go as low as you can without curving your back.

Kettlebell One-Arm Row – 8 Reps Each Arm

Start this exercise with the kettlebell on the floor in front of you. Step with your right foot so that it is on the outer side of the weight. Then, dig the ball of your left foot into the ground behind you and bend your hips until your torso is at a 45-degree angle from the floor.

Kettlebell One Arm Row

Next you will want to rest your right elbow against your right thigh. This will help give you support while you reach for the kettlebell with your left hand. Keep your shoulders straight as you lift the kettlebell to waist height.

Kettlebell One-Arm Press – 5 Reps Each Arm

Start this exercise by standing straight while holding the kettlebell by the handle at shoulder level. Plant your feet into the floor as if you were preparing to be pushed by someone. Breathe in deep and engage your abs and your glutes. Push the weight up and over your head until your arm is completely straight. Your chin should be tucked back so that the weight doesn’t hit you as you’re lifting.

Note: If you aren’t able to get your arm completely straight when lifting the kettlebell upward, just raise the weight until your elbow has formed a 90-degree angle and hold it there for a couple seconds.

As you’re lowing the kettlebell, don’t just let it drop. Slowly lower it as if you were lowering yourself from a pullup. You will want to complete your reps for one arm before moving on to the next.

Kettlebell Chest-Loaded Swing – 15 Reps

Start by standing with your feet hip-width apart while holding the kettlebell by the horns. Pull the bell of the kettlebell into your lower sternum and open your chest. Look at a spot about 12 feet in front of you and take a deep breath. Bend your hips back with your tailbone pointed up slightly. When you feel a stretching in your hamstrings, extend your hips, tuck your tailbone under and squeeze your glutes as you lock out.

Kettlebell Shoulder Halo – 8 Reps Each Direction

Stand with your feet shoulder width apart and hold the kettlebell by the horns, with the bell facing upward. Plant your feet into the ground and start moving the kettlebell around your head. Don’t twist your torso while doing this and be sure to go slowly so that you don’t knock yourself in the head!

Kettlebell Hip Halo – 8 Reps Each Direction

Following the same posture as the shoulder halo, except hold the kettlebell at arm’s length and move it around your hips, switching from one hand to the next. Once you’ve done 8 reps with one arm, switch directions and do 8 reps with the other.

Kettlebell Around the Leg Pass – 5 Reps Each Direction

Starting from the hip halo stance, extend your hips back slightly so that you’re at a 45-degree angle. Move the weight around each leg while keeping your core engaged. Perform this exercise 5 times in each direction around each leg.

Kettlebell Around the Leg Pass

Final Thoughts

Kettlebell circuit training is a low-impact workout routine where you can get into shape without costly gym memberships or expensive workout gear. You can do this routine twice a day, 3 or 4 times a week and in time, you’ll see incredible results.

Leave us a comment below and tell us what you look for when choosing a new workout routine. We’d love to hear from you!

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