Kettlebell Circuit Workout

Kettlebell Circuit Workout

The workout is short, but intense it should take only about 20 minutes to complete. All you need is two kettlebells. Kettlebells weighing between 10-20lbs are a good starting weight for women and 35-45lbs kettlebells are good for men. If you don’t have kettlebells, why not? Go get some.

Perform the following 5 exercises in a circuit.

Perform 10-12 repetitions before moving on to the next exercise with little or no rest in between. Complete the circuit 3-4 times, giving yourself 1-2minutes rest in between sets.

1. Two-Hand Swing

Stand with feet shoulder width apart. Hold the kettlebell in front of you with both hands. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.
Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up with your arms extended straight out in front and finishing the movement with the kettlebell at chest level. Then repeat the movement.

2. Clean & Press

Stand with feet shoulder width apart. Hold the kettlebell in front of you with one hand. Now squat down bringing the weight between your legs. Make sure you keep your stomach in tight; you’re weight on your heels and your head up.

Now in the squat position with the kettlebell between your legs, use your glutes, hips, and core to quickly explode up. Use your momentum to bring the weight to shoulder height. It’s important that you keep your wrist straight and your elbow close to your body. Now with the kettlebell still at shoulder height perform a half squat and press the kettlebell overhead as your standing up. Then bring the kettlebell back down and repeat the movement.

Thanks to Mike Mahler for the video

3. Single Leg Deadlift

Stand with feet shoulder width apart. Hold the kettlebell in front of you with your right hand. Now lift your right leg behind to a 90 degree angle or until its parallel to the floor as you simultaneously reach down to the floor with the kettlebell. Now use your hamstring and glutes to stand back up. Now repeat the movement.

4. Renegade Row Plus Push-Up

Begin in a push up position, with your hands holding on to the kettlebell. Keeping your core tight perform one push up. Next with one hand perform a row while stabilizing your body on your other hand. Hold for a second then, repeat the same process with the other arm. Then repeat the whole sequence for repititions.

5. Kettlebell Front Squat

Begin by standing with your feet shoulder width apart. Hold the kettlebell from the bottom with both hands at chest level. Now keep your head up, chest out, and shoulders back you will squat down until your thighs are parallel with the floor. Then use your legs to drive back up to standing position. Then repeat.

Kettlebell Workouts For Six Pack Abs

Kettlebell Workouts For Six Pack Abs

Doing countless reps of ab exercises is not what's going to get you six pack abs. No matter how much you train those muscles, it they are covered in a layer of fat they will not be visible to anyone. It won’t make any difference how many sets you do, or if you employ the latest machine or exercise routine fad.

There is only one way to get those six pack abs you so desire, reduce your body fat around your midsection( which happens with total body fat reduction spot reducing doesn't happe), and train those muscles sensibly. There you have it! The secret to building those abs you see on TV and at the gym or beach. Rest assured, they didn’t get them by any other method than this. They didn’t lounge them away, or “build” them. They lost that unwanted body fat and trained the ab muscles underneath.

Stay away from buying into the latest fad you see on late night TV, nor do we have to do endless sets of mind-numbing crunches to get the body we want. In fact, you probably have all you need already. Crunches are good. So are a lot of other exercises. Kettlebells, combined with a sensible fat loss plan, can be used in a total body workout designed to achieve peak physical conditioning and fitness and may well be the best way to get those six pack abs.

As for specific kettlebell exercises that will help you in your quest for the elusive six-pack abs, swings, cleans and snatches, dead lifts, windmills, Turkish Get-ups come to mind first. Any and all of these deliver a massive workout to not only your midsection, but your whole body as well. Done as a part of a routine, they also will go a long way toward fulfilling the cardio aspect that will be necessary to get the fat burning mechanism stoked.

Once you get this process started, and can sustain this type of workout for any meaningful amount of time, you will see the fat start to melt away from the abs area. The key here again is not just the exercises, whichever you choose; it is the combination of hard workouts, sensible eating and sustained effort. Only this will result in the type of abs you’re seeking.

Don’t be taken in by all the claims you may hear and see on TV. There is really only one way to achieve what you’re seeking, and it’s extremely low-tech. Do yourself a favor and stop seeking easy solutions, and save some time in the process.

Kettlebell Exercise workouts can give you that total body fitness. Lose body fat, increase your cardio capacity, strength and energy.