Kettlebell workouts are growing exponentially in their popularity.
And it makes sense. They’re versatile and functional – not to mention that if you have a kettlebell, you can practically take your workouts anywhere.
Which make them the perfect implement for summer.
Who wants to spend all their free time stuck inside when they could be out soaking up the sun and reaping the benefits of natural light exposure and vitamin D?
I know I sure don’t.
So today, we bring you a full body kettlebell circuit workout you can do anywhere this summer.
The Full Body Kettlebell Circuit Workout
The intent of this program is to give you a solid full body workout to maintain muscle tone, promote functionality, while also giving you a break from being stuck indoors this spring/summer.
The circuit is simple in nature, but if you’re not used to circuit workouts it will provide a challenge.
Perform it 3xs per week. M/W/F or M/Th/Sat would be the ideal way to split up the workouts. Alternatively, you can perform it every other day.
The workout uses an increase in training volume as the primary form of progressive overload. You’ll begin with a rather low training volume (performing just 2 circuits) and add an additional round to the circuit every 2 weeks.
While doing so, put aside like $5-10 from your paycheck – because once you get to the 2 weeks of 5 rounds, it’s time to purchase a heavier kettlebell so it will arrive when you restart this program again.
In doing so, you add the progressive overload stimulus of the weight increase – while also providing yourself with a brief deload as you work your way through the program again.
|1. Kettlebell Goblet Squat||2-5||12|
|2. Kettlebell Row||2-5||8 Each|
|3. Push Up||2-5||10|
|4. Kettlebell Romanian Deadlift||2-5||12|
|5. Kettlebell Split Squat||2-5||8 Each|
|6. One Arm Standing Kettlebell Press||2-5||8 Each|
|7. Kettlebell Swing||2-5||15|
Quick Notes on the Kettlebell Circuit Workout
- This program isn’t about speed or moving a lot of weight. It’s about training key movement patterns from the comfort of your home.
- Perform each movement slowly and under control with a 2/0/2 rep tempo or longer.
- Focus on each muscle being worked during each movement. Focus on strong contractions and keep the body tight during slow eccentrics.
- This is a circuit workout, so there is no rest in between exercises. After you’ve finished the circuit, rest for 1-2 minutes.
- Pick weights that will challenge you. If you only have the option of using 1 kettlebell (or purchasing 1 kettlebell) pick a weight you’ll be able to comfortable perform your weakest lift with.
- Begin the program by performing 2 rounds of the circuit. Every 2 weeks add in an additional round.
- Once you’ve reached 5 rounds, invest into a heavier kettlebell and restart the program beginning with 2 rounds.
This program is simple, can be done anywhere, and will help get you results.
I’d recommend using it with maintenance level calories, or paired with a very slight deficit or surplus depending on your goals. Find your calorie needs with this bmr calculator and manipulate your calorie intake accordingly.
Feel free to pair this program with any cardio and additional core work you feel is necessary. Personally, I’d recommend pairing the kettlebell days with a form of HIIT cardio, and performing LISS, yoga, and any additional core work you’d like on your rest days.
The program duration is listed at 8 weeks, but as mentioned (by purchasing heavier kettlebells) you’re more than welcome to utilize this program much longer.
If you have any specific questions not addressed in the workout overview, please feel free to leave a comment in the comments section below!