Functional Kettlebell Circuit: 5 Exercises

SHARE THIS ARTICLE:

One of my favorite pieces of equipment to bring with me is the kettlebell circuit. The kettlebell is well designed to help you strengthen your core with every move. Here is one of my favorite functional workouts using a Kettlebell!

I love circuit training early in the morning at the park. Fresh air, open space, perfect!

This circuit involves lifting, squatting, catching, swinging, lunging, pressing, and pulling.

For this workout, I used a 25 lb kettlebell. Use a weight that is suitable for you. Grab a kettlebell and give this circuit a try!

1. Single Leg Kettlebell Deadlift

  • Primary muscles targeted: Glutes, hamstrings, core, back
  • Reps: 5 each leg
  • Kettlebell single leg deadlift strengthens your posterior chain core while improving hip mobility, core stability and balance.

Tips:

  • Establish stable footing.
  • Move-in a slow and controlled manner.
  • Keep your glutes engaged throughout.

To see more exercises with a kettlebell, watch the video below.

2. Kettlebell Squat Catch

  • Primary muscles targeted: Shoulders, glutes, quads, hamstrings, core
  • Reps: 10
 Kettlebell Squat Catch

Kettlebell squat catch trains hip hinge, timing, and coordination.

Tips:

  • Hinge your hips back as you squat.
  • Shrug as you pull.
  • Keep the kettlebell close to your body throughout.

To see more exercises with a kettlebell, watch the video below.

3. Kettlebell Swing

  • Primary muscles targeted: Core, glutes
  • Reps: 10
Kettlebell Swing

Kettlebell swings build powerful hips while developing timing.

Tips:

  • Hinge your hips back as you swing the kettlebell between your legs. Avoid squatting!
  • Squeeze your glutes as you swing the kettlebell forward.
  • Draw your navel in throughout.

To see more exercises with a kettlebell, watch the video below.

4. Kettlebell Reverse Lunge Overhead Press 

  • Primary muscles targeted: Shoulders, glutes, quads, hamstrings
  • Reps: 5 each arm

Kettlebell reverse lunge overhead press, trains you how to leverage strength from your lower body to help you press weight over your head.

Tips:

  • Reverse lunge with your knee over your ankle.
  • Squeeze your glutes as you stand.
  • Begin with your palm facing inward, rotate your forearm as you press.

To see more exercises with a kettlebell, watch the video below.

5. Kettlebell Staggered Stance Single Arm Row

  • Primary muscles targeted: lats, core, and glutes.
  • Reps: 5 each arm
5. Kettlebell Staggered Stance Single Arm Row

Kettlebell staggered stance single arm row strengthens your back while improving hip stability.

Tips:

  • Most of your weight should be in your front foot.
  • Keep your hips stable as you row.
  • Maintain a flat back throughout.

watch the video below to see the exercises in real time.

Do the workout in real time with me!


SHARE THIS ARTICLE:

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.