Functional Kettlebell Circuit: 5 Exercises

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

One of my favorite pieces of equipment to bring with me, is the kettlebell. 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!

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 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 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

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.

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

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Do the workout in realtime with me!


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