A ‘Big Five’ Kettlebell Circuit Workout

by admin on February 9, 2010

It’s the end of the workout week, and I’m scheduled for a ‘variety day’ (an active recovery/easy type of workout day – the term ‘variety day’ comes from the Rite of Passage program from Enter The Kettlebell by Pavel, FYI). Just in time for my workout, I get an email from Sandy Sommer, RKC with the daily routine he sends out to his email list. Long story short, I was smoked in less than 20 minutes- so much for the easy day :) .

I emailed Sandy and asked him if I could share this workout with you all – just because I think it’s awesome.  It hits nearly every major muscle group in your body in 20 minutes, and will challenge you no matter what your current fitness level.  You’ll need to have mastered the basic five kettlebell drills – the swing, get up, squat, clean and press, and snatch – to complete it:

*Two handed swing – 10 reps
*Clean and press – 5 reps per side
*One hand swing – 10 reps per side
*Clean and rack squat – 5 reps per side
*Two handed swing – 10 reps
*Turkish get up – 2 reps per side
*One handed swing – 10 reps per side
*Snatch – 10 reps per side
*Two handed swing – 10 reps

Complete as many rounds as you can of this circuit in 20 minutes.

Like I said, this workout smoked me.  My grip was failing by the end, my hams and glutes were like jello – if you’re up for a challenge and want to add a little variety to your program , give it a go!

P.S. You can check out Sandy’s blog at www.charmcitykettlebells.com. He posts about kettlebell training, primal eating, and a lot more. And while you’re there, sign up for his free newsletter to get workouts like this one delivered straight to your inbox!

{ 5 comments… read them below or add one }

Glenda June 5, 2010 at 5:04 pm

I just gave this one a ‘go.
It looks pretty simple in theory, but not so simple in practice! ;-)

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Nigel September 23, 2010 at 11:52 pm

DId this circuit for the second time this week first time I did 3 rounds ,but today did 3 rounds
and got up to the single arm snatch on my 4 round good work out really enjoyed it

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admin September 29, 2010 at 3:51 pm

Awesome man! That’s a killer workout – keep up the good work!

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louiseh April 1, 2012 at 12:32 pm

Wow! this is a killer, had to have a little rest after each set and only managed 3 in 20 mins. I think this will get you in great shape if you stick with it

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admin April 5, 2012 at 7:25 pm

Thanks Louise! Glad you liked the workout

Forest

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