At-Home Kettlebell and Bodyweight circuits

Kettlebells

One of my fat loss clients was remarking to me the other day about she’s having some issues getting to the gym three days per week.

In an effort to get her doing something consistently outside of IFAST, I decided to write-up a quick-and-dirty routine that she can use to get in some metabolic work with one kettlebell and her bodyweight.  I figured this would work well for many of you who read this blog, so I’m going to re-print it here.

This is by no means an extensive list, or meant to be the be-all, end-all of bodyweight and/or kettlebell conditioning circuits.  Rather, it’s something to get you thinking about how you can get a great workout in with little to no equipment.

Body weight exercises to choose from:

Body weights squats (Traditional or Prisoner style)

Body weight lunges

Push-ups

Front/side pillars

Birddogs

KB Exercises to choose from:

Two-hand swings

Single-arm swings

Goblet squats

Squat-to-Press

Shoulder Press

Single-arm (Offset) lunge

Single-arm farmers walks

Waiters walks

A couple quick and dirty workouts for you to try out:

20 two-arm swings, 30-60 seconds rest

2-3 trips of single-arm Farmers Walks, 30-60 seconds rest

10 single-arm swings each hand, 30-60 seconds rest

2-3 trips of Waiters Walks, 30-60 seconds rest

Front and Side Pillar Holds, 30-60 seconds each

Rest and Repeat 2-3 times

8-10 Lunges each leg, rest 30-60 seconds

10-15 push-ups, rest 30-60 seconds

10 KB squat-to-presses each arm, rest 30-60 seconds

20 two-arm swings, rest 30-60 seconds

10 Birddogs each arm/leg

Rest and Repeat 2-3 times

Of course we can talk about ladders, “stacking” and a host of other ways to implement a routine, but I’ve found this work well as it keeps them moving, and constantly performing different exercises.

What about you – any cool, low-tech conditioning circuits you’re employing that you really like?

If so, leave it in the “Comments” section below!

Have a great weekend and stay strong!
MR

8 Comments

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  1. MIke,
    Do you and Bill have Kettlebells at IFAST in addition to dumbbells? If so, it would be interesting to see a future post about your thoughts on kettlebells in terms of recommended brands if outfitting a facility, the best sizes to purchase to allow for the most flexibility in terms of strength and also energy systems stuff without wasting money on bells that would receive less heavy usage by clients, and what types of movements you see kettlebells as being advantageous for and which ones would give dumbbels a slight edge.
    Basically it would be great if every facility could have as many full sets of DB's and KB's as possible, so that any number of clients could use whatever was needed for their training. But in reality, that's obviously not an option for most. So a mini primer filled with tips for an aspiring gym owner would be awesome.
    And I am just curious, but have you ever checked out Body Change kettlebells? Supposedly they are located in both Terre Haute and Indianapolis, and if you are at all familiar with them and their bells, it would be enlightening to get your take on the qaulity of their product. And if you are not familiar with them, please just disregard this. http://www.bodychange.net
    Have a great weekend!

  2. This is awesome! I was wondering the same thing. Those days when it's a nightmare to get to the gym- what exactly I can do at home. Thanks for this and everything else!

  3. So heres a real killer Workout. Works really good and raises your hearth pretty big.
    KB front squat: 80, 64, 48, 32, 24, 12
    KB Swing: 40, 32, 24, 16, 12, 6
    Push-up: 20, 16, 12, 8, 6, 3
    Crunches 20, 16, 12, 8, 6, 3
    First round look like: 80x Squats + 40x KBS + 20x Push-up, 20x Crunches
    Second round looks like: 64x Squats + 32x KBS + 16x Push-up, 16 Crunches.. Etc

  4. Great workout tips there, thanks. Heres one of my favoriet outdoor workouts:
    Works really good and raises your hearth pretty big. Killer workout. I use 52lb KB.
    KB front squat: 80, 64, 48, 32, 24, 12
    KB Swing: 40, 32, 24, 16, 12, 6
    Push-up: 20, 16, 12, 8, 6, 3
    Crunches 20, 16, 12, 8, 6, 3
    First round look like: 80x Squats + 40x KBS + 20x Push-up, 20x Crunches
    Second round looks like: 64x Squats + 32x KBS + 16x Push-up, 16 Crunches.. Etc

  5. Great workout tips there, thanks. Heres one of my favoriet outdoor workouts:
    Works really good and raises your hearth pretty big. Killer workout. I use 52lb KB.
    KB front squat: 80, 64, 48, 32, 24, 12
    KB Swing: 40, 32, 24, 16, 12, 6
    Push-up: 20, 16, 12, 8, 6, 3
    Crunches 20, 16, 12, 8, 6, 3
    First round look like: 80x Squats + 40x KBS + 20x Push-up, 20x Crunches
    Second round looks like: 64x Squats + 32x KBS + 16x Push-up, 16 Crunches.. Etc

  6. Great workout tips there, thanks. Heres one of my favoriet outdoor workouts:
    Works really good and raises your hearth pretty big. Killer workout. I use 52lb KB.
    KB front squat: 80, 64, 48, 32, 24, 12
    KB Swing: 40, 32, 24, 16, 12, 6
    Push-up: 20, 16, 12, 8, 6, 3
    Crunches 20, 16, 12, 8, 6, 3
    First round look like: 80x Squats + 40x KBS + 20x Push-up, 20x Crunches
    Second round looks like: 64x Squats + 32x KBS + 16x Push-up, 16 Crunches.. Etc

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