Kettlebell 101 -- 5. Basic circuit

This is a basic circuit that puts the deadlift, squat, swings, and over head pull/push together. You should practice each of those motions through sets and reps first before doing this circuit. For example, do the deadlift, swings (2 and 1 handed), squats, and overhead pull/push each for 3 sets of 10 reps.

The sets and reps look like this:
deadlift 3 sets of 10 reps
rest in between each set
swings 2 handed 3 sets of 10 reps
rest in between each set
etc.

After you're comfortable with the basic workout above, start adding sets and reps, and cut down the break time in between sets.

Once you get proficient at that, do this circuit all the way through, no breaks between exercises, and either take a brief rest in between circuits or start the circuit again immediately. You can repeat this circuit 3-4 times for a ten minute workout or do it 6-8 times for a 20 minute workout.

Here's the circuit:
10 deadlifts
10 2 arm swings
10 front squats
10 swings -- left arm
10 swings -- right arm
10 sumo pulls

Have fun.

For more information, please visit my blog:
http://formosafitness.pixnet.net/blog

Category:

Sports

Tags:

• kettlebell
• kettlebells
• formosa
• fitness
• 壺鈴

[Amitboy1980]

Nice im gona do the same

[polariswushudotnet]

Nice basic KB workout, glad to see IMA people doing some strength (Li) training