Two Ultra Abbreviated, Down And Dirty Kettlebell Circuits

by admin on March 16, 2010

One of the reasons you like kettlebells so much is because of the rediculously fast and effective
workouts you can get with them, right?  So here are two ultra abbreviated kettlebell circuits that
deliver a metabolic whollop and a nice dose of ‘calorie afterburn’ -
1. Double Kettlebell Thruster/ Double Kettlebell Swing
You’ll do 10 reps of the thrusters and 20 reps of the swings.  Pick a medium weight.  Set a timer, get
your mind right and do as many rounds of this circuit as you can in 5 minutes.  Recover in the fetal
postion.
2. Swing/ Get Up Decending Ladder
Pick a heavy weight for the swings and a medium weight for the get ups.  You’ll do:
25 swings/ 20 swings/ 15 swings
3 get ups/ 2 get ups/ 1 get up
Except you’ll repeat each swing rep count twice: 25 swings, 3 get ups on the right side, 25 swings, 3
get ups on the left, 20 swings, 2 get ups right, etc.
Try these workouts on for size when you’re pressed for time and let us know what you think!!

One of the reasons you like kettlebells so much is because of the ridiculously fast and effective workouts you can get with them, right?  So here are two ultra abbreviated kettlebell circuits that deliver a metabolic whollop and a nice dose of ‘calorie afterburn’ that’s hard to match with other, ‘lesser’ training tools like dumbbells or barbells:

1. Double Kettlebell Thruster/ Double Kettlebell Swing

You’ll do 10 reps of the Thrusters and 20 reps of the Swings.  Pick a medium weight.  Set a timer, get your mind right and do as many rounds of this circuit as you can in 5 minutes. Here’s what a Kettlebell Thruster looks like:

2. Swing/ Get Up Descending Ladder

Pick a heavy weight for the Swings and a medium weight for the Get Ups.  You’ll do:

25 Swings/ 20 Swings/ 15 Swings

3 Get Ups/ 2 Get Ups/ 1 Get Up

Except you’ll repeat each Swing rep set twice, like this: 25 Swings, 3 Get Ups on the right side, 25 Swings,  Get Ups on the left, 20 Swings, 2 Get Ups right, etc.

Try these workouts on for size when you’re pressed for time and let us know what you think!!

P.S.  I have some great stuff for you guys coming in the next two weeks – a brand new product (hint: it’ll give you some killer workouts you can do when you’re away from your beloved kettlebells that will give you some of that same killer metabolic toughness), a new, updated version of the kettlebell basics manual, and more.  Sign up for our newsletter if you haven’t already to stay posted!!

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