Name: Playbook - Sarah Herse - Full Body Kettlebell Circuit
Uploaded: 2024-03-20T21:08:55.602Z
Duration: 15 min
Description: Full Body Kettlebell Circuit

Jennifer

Here's a quick circuit that will get your heart rate up while also working your arms, legs, & core! 


2 Sets for Time:
20 Russian KB swings
20 Kettlebell Goblet Squats
20 Push-Ups
20 Russian KB swings
20 plank KB taps
20 KB upright row to clean & press
20 single leg v-ups
20 goblet reverse lunges (alternating)

Women, try for 20-35# KB, men try for 35-53#

2 Sets for Time:
20 Russian KB swings
20 Kettlebell Goblet Squats
20 Push-Ups
20 Russian KB swings
20 plank KB taps
20 KB upright row to clean & press
20 single leg v-ups
20 goblet reverse lunges (alternating)

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

*Can use kettlebell or dumbbell*

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

*Can use kettlebell or dumbbell*

- Start in a plank position (on your forearms)
- Place a dumbbell right in front of your body centered 
- Holding a plank position tap raise one of your arms and tap the dumbbell out front 
- Repeat with the other arm 
- Continue for recommended set of reps.

*Can complete on hands if need to modify*

Plank dumbbell taps

- Stand with your feet hip width apart holding a kettlebell at the handle with both hands. 
- Leading with the elbows, raise the kettlebell along the line of your body until the hands are just under the chin. 
- Lower in a controlled manner until the you return to starting position. 

- Squat down with a straight back and grab the barbell with an overhand grip. 
- In one swift movement, lift the barbell to your shoulders and sink back down into a squat.
-Push up through your heels and extend your arms to press the barbell above your head

Kettlebell upright row + clean and press

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

*Alternating lunges 
*Can use kettlebell or dumbbell

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

Full Body Kettlebell Circuit

Brandy

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That was a good one!  Definitely repeating!  Thank you 😊

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Sheesh! A good little burner! I did the jump rope one minute and that got me for 4 rounds.

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Ashley Chapman

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Jessi Mollak

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Workouts before I would never break a sweat…this brought the 🔥🙌🏻

Cori

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3 Part Barbell or Dumbbell Killer

Great workout. My hip bones popped on last one lol. I’m old apparently

Lisa

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Krystal

Kelly

Loved this for HIIT!! Love these workouts!

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Sheena Zemke

Valeria

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Yessica Padilla

Dumbbell leg killer! (thrusters, step-ups & air squats)

No excuses! 15 min of sweat. Busy mamas this is perfect!

Nice body burner to add into my strength training. 🥵🤘🏼

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Killer Couplet: Dumbbell Power Cleans & Rowing (or Running)

Full body burn (running, DB's & ring rows)

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Push/Pull & Core! (Dumbbells & more)

Morgan Ullom

Full Body DB's (squats, snatches & push-ups)

Morning cardio done! Love these quick and effective workouts!

This one was hard, but I’m determined to finish them all next time! Love it!

Lora

Full Body with DB's (Lunges, Jump Rope & More!)

I love these workouts that are quick but still kill me!! Thanks Sarah!

Love this for a quick metcon. One quick note though—the rep scheme on the front squat shows 10-10-10 once you start the workout instead of 30-20-10.

Shannon Aguirre

Burpees, Squats & Sit-ups!

Running, KB Swings & Dips!

This one was killer.   I added a mile before did 50 push-ups w the kettle swings each break 2 miles and then did the last 50.   Thank you for these awesome workouts keeping me going through this time.

Tristin

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I did 4 rounds of this one! It was so much fun, and it is My first time trying a rowmachine, so it was very fun, and I love this! ❤️ I will try this workout again 🥰 Love you! ❤️❤️❤️

Full Body Kettlebell Circuit

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