Variety Circuit for Kettlebell and Bodyweight

On Monday we did a little bit of a "fitness test" just to set a benchmark - since the small group members are getting stronger - I can't wait to see how they do the next time around.   BUT since I'm not around to call you out for bad reps, I've modified what we did on Monday for a self directed timed circuit.  Full of variety - speaking of variety, we dragged out ALL the kettlebells - and I would encourage you to do the same - remember to focus on the form, if the kettlebell is too heavy for you to maintain proper form and focus, then switch down to a lighter one.  Always remember to rest extra if necessary and keep plenty of water handy.

Start with a favorite joint mobility warm up, and a few kettlebell swings and deadlifts

Circuit 1 - 3 rounds of:

• 30 seconds 2 hand kettlebell swings (moderate to heavy kettlebell)
• 15-30 seconds rest
• 30 seconds burpees
• 15-30 seconds rest
• 30 seconds kettlebell deadlifts (moderate to heavy kettlebell, focus on hip hinge)
• 30 seconds rest

Circuit 2 - 3 rounds of:

• 30 seconds kettlebell clean and press right side
• 15 seconds rest
• 30 seconds kettlebell clean and press left side
• 15 seconds rest
• 30 seconds push ups
• 30 seconds rest
• 45 seconds strict plank (stay very tight, no cheating!)
• 30 seconds rest

5 minutes Get Up practice - again focus on form, not on how much you can lift.

Feeling energetic?  Do this whole thing twice if you feel up to it! This will really get your heart rate up... not kidding.

8 rounds of 20 seconds on, 10 seconds rest/switch (4 minutes total) Alternate between 2 hand kettlebell swings and Battling Rope slams (together or alternating - or mix it!)

Finish up with joint mobility and plenty of water!