Kettlebell workouts are extremely popular at present. They are
fun, do not require hours in the gym at a time and they work. Building
an effective kettlebell circuit is very easy to do for just about
anyone. Simply follow the basic principle of five sets of five exercises
and you cannot go too far wrong. Simply pick 5 exercises and form ten
repetitions of each exercise, this will comprise of one circuits. Break
for 2 minutes in between each circuit and you have yourself an efficient
fat burning routine with the muscle sculpting benefits of kettlebell
exercises.
The first exercise to include in the circuit would be
the Kettlebell Swing. This full body movement is very taxing on the
cardio vascular system due to the large muscle groups involved and the
amount of Oxygenated blood required. Always remember to swing the
Kettlebell as oppose to lifting, the arms are to be used as a pendulum
and the bottom of the Kettlebell should be swung so facing away from the
athlete and not at the floor.
The second exercise to include would be Kettlebell push-ups. This kettlebell exercise, whilst not being as aerobically taxing as the kettlebell swing requires enormous strength in the Shoulders and Chest muscles. As the kettlebells are not stable, the chest, triceps and deltoids have the extra pressure of stabilising the body during this movement and Abdominal wall will need to be fully contracted to keep the body in a stable position.
The third exercise to move on to would be the Kettlebell clean. This exercise engages more of the major muscle groups as the Legs and posterior chain are required to lift the weight and heave the Kettlebells towards your upper arms. Each movement should end with the Kettlebells being placed back on the floor. This will mean that each lift becomes a dead lift initially which will engage the cardio vascular system a lot more.
The fourth exercise to perform in this circuit would be the Goblet Squat. Using just one Kettlebell, hold the handle with both hands and have the weight out in front of you at chest height. Squat downwards in a smooth motion ensuring that your feet are flat on the floor at all times. At the very bottom of the movement allow your elbows to push the knees outwards before driving back upwards.
The fifth and final exercise of the kettlebell circuit is to be the kneeling shoulder press. The athlete is required to drop to their knees and get the kettlebells into the racked position. Press the weights upwards and then bring them together so the handles are almost touching each other before lowering back down to the start position.
This circuit of five kettlebell exercises should be completed with ten repetitions on each exercise. The transition from one exercise to the other should be within 30 seconds and the ten repetitions should be performed in an explosive nature to activate the fast twitch muscle fibre which not only encourages more muscle growth but also triggers a higher oxygen deficit.
The first exercise to include in the circuit would be
the Kettlebell Swing. This full body movement is very taxing on the
cardio vascular system due to the large muscle groups involved and the
amount of Oxygenated blood required. Always remember to swing the
Kettlebell as oppose to lifting, the arms are to be used as a pendulum
and the bottom of the Kettlebell should be swung so facing away from the
athlete and not at the floor.The second exercise to include would be Kettlebell push-ups. This kettlebell exercise, whilst not being as aerobically taxing as the kettlebell swing requires enormous strength in the Shoulders and Chest muscles. As the kettlebells are not stable, the chest, triceps and deltoids have the extra pressure of stabilising the body during this movement and Abdominal wall will need to be fully contracted to keep the body in a stable position.
The third exercise to move on to would be the Kettlebell clean. This exercise engages more of the major muscle groups as the Legs and posterior chain are required to lift the weight and heave the Kettlebells towards your upper arms. Each movement should end with the Kettlebells being placed back on the floor. This will mean that each lift becomes a dead lift initially which will engage the cardio vascular system a lot more.
The fourth exercise to perform in this circuit would be the Goblet Squat. Using just one Kettlebell, hold the handle with both hands and have the weight out in front of you at chest height. Squat downwards in a smooth motion ensuring that your feet are flat on the floor at all times. At the very bottom of the movement allow your elbows to push the knees outwards before driving back upwards.
The fifth and final exercise of the kettlebell circuit is to be the kneeling shoulder press. The athlete is required to drop to their knees and get the kettlebells into the racked position. Press the weights upwards and then bring them together so the handles are almost touching each other before lowering back down to the start position.
This circuit of five kettlebell exercises should be completed with ten repetitions on each exercise. The transition from one exercise to the other should be within 30 seconds and the ten repetitions should be performed in an explosive nature to activate the fast twitch muscle fibre which not only encourages more muscle growth but also triggers a higher oxygen deficit.
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