Kettlebells plus Zuzana's Bodyweight circuits

[Debbie S.]

Just wanted to post a circuit that I did on Friday, April 8th, and a spin off that I did today.

Both circuits are based on working upper/lower core/cardio. Once again, Cotter's kettlebell circuit is the template that I used, loosely this time.

For anyone doing the 200 or 300 a day swing challenge, both circuits include enough swings to meet the criteria. I thoroughly enjoyed both circuits.

Upper, Lower-Core, Cardio Kettlebell Bodyweight Circuit
Circuit 1:
20-Kettlebell swings
10-Kettlebell Clean & Presses (each side)
10-Pike Presses
20-Kettlebell swings
10-Kettlebell squats in rack position (each side)
10-Split Squats (each leg)
20-Kettlebell swings
10-Around the Body Passes (each direction)
20-Mountain Climbers

Circuit 2:
20-Kettlebell swings
10-Kettlebell Figure 8 to a hold (each direction)
10-Chin ups
20-Kettlebell swings
10-Tactical Lunges (each leg)
10-Dragon Lunges (each leg)
20-Kettlebell swings
10-Around the Body Passes (each direction)
10-Split Lunge Jumps using a 14" bench (each leg) or Jump Squats

Circuit 3:
20-Kettlebell swings
10-Kettlebell Overhead Triceps Extensions
10-Triceps Presses
20-Kettlebell swings
10-Kettlebell plie squats alternating kb hand to hand
20-Walking Lunges
20-Kettlebell swings
10-Around the Body Passes (each direction)
20-Burpees with pushups

Circuit 4:
20-Kettlebell swings
10-Kettlebell One Arm Rows(each side)
10-Close Grip Pull-Ups
20-Kettlebell swings
10-Suitcase deadlifts (each side)
10-One leg deadlifts (each leg)
20-Kettlebell swings
10-Around the Body Passes (each direction)
20-1 Jump forward 2 jumps back

Circuit 5:
20-Kettlebell swings
10-Kettlebell Chest Presses (each side)
10-Push-ups
20-Kettlebell swings
10-Kettlebell Windmills (each side)
10-Side Planks (each side)
20-Kettlebell swings
10-Around the Body Passes (each direction)
20-Squat thrusts

Upper, Lower-Core, Cardio Kettlebell Circuit
Circuit 1:
20-Kettlebell swings
10-Kettlebell Clean & Presses (each side)
20-Kettlebell swings
10-Kettlebell squats in rack position (each side)
10-Around the Body Passes (each direction)
20-Mountain Climbers

Circuit 2:
20-Kettlebell swings
10-Kettlebell Figure 8 to a hold (each direction)
20-Kettlebell swings
10-Tactical Lunges (each leg)
10-Around the Body Passes (each direction)
10-Split Lunge Jumps using a 14" bench (each leg) or Jump Squats

Circuit 3:
20-Kettlebell swings
10-Kettlebell Overhead Triceps Extensions
20-Kettlebell swings
10-Kettlebell plie squats alternating kb hand to hand
10-Around the Body Passes (each direction)
20-Burpees with pushups

Circuit 4:
20-Kettlebell swings
10-Kettlebell One Arm Rows(each side)
20-Kettlebell swings
10-Suitcase deadlifts (each side)
10-Around the Body Passes (each direction)
20-1 Jump forward 2 jumps back

Circuit 5:
20-Kettlebell swings
10-Kettlebell Chest Presses (each side)
20-Kettlebell swings
10-Kettlebell Windmills (each side)
10-Around the Body Passes (each direction)
20-Squat thrusts

[momofcha]

Debbie - they look great! How long did each circuit take?

[bee1forfitness]

Originally Posted by shammy902

Debbie - they look great! How long did each circuit take?

Thanks for sharing. Debbie they do look great, question do you do all the circuits written above the same day???

[Debbie S.]

You're welcome.

Sue, the first circuit took a little over an hour to do. I did the circuit with heavier kettlebells and took a bit more rest after the swings. The second circuit took around 45 minutes. I used lighter kettlebells for the second cirucit.

Bee, yes, I did the circuits in their entirety, but you can easily pick and choose any circuit you want to do. For example, right now I'm doing a P90X halfsies rotation. After chest and back, I did the circuit without the bodyweight exercises, BUT, I could easily have done circuits 4 and 5. After shoulders and arms, I could do circuits 1-3.

Also, I intentionally leave rest periods out, because I think you'll find yourself taking a break when you need to. I personally take a bit longer to set up after swings, and lower body work.

[bee1forfitness]

Thanks Debbie

[gladgirl]

Thank you, Debbie. These look very difficult, but hey, I can take longer rests!
Please help me out...is there video or explanation of a slingshot/bicep curl move in that one circuit? Thanks, again.

[Debbie S.]

Originally Posted by gladgirl

Thank you, Debbie. These look very difficult, but hey, I can take longer rests!
Please help me out...is there video or explanation of a slingshot/bicep curl move in that one circuit? Thanks, again.

You're welcome!

I've always called them slingshots to a hold, but it's actually called a figure 8 to a hold. My bad.

Here's a clip of Anthony performing the exercise:
http://www.youtube.com/watch?v=YQgKhis8Y64

[gladgirl]

Thank you, Debbie.

[SReyes66]

Thanks Debbie! My Dh and I did the second group of 5 circuits, and we loved it!

[Debbie S.]

You're welcome!

SReyes66, thank you for letting me know that you and your husband did the second circuit and how you felt about it. It really is a great circuit.

Here's a 10 minute flow routine that I came up with. It makes a great finisher:

My 10 Minute Flow Routine

Ninja Jump Tuck
Deck Squat
Hindu Push Up
Pull Up (modified if necessary)

You do each exercise right after the other for 10 minutes.

To modify the Ninja jump tucks, put your finger tips (or hands) on the ground directly in front of you. For some reason, just touching the ground slightly makes this exercise easier. I think it's a mental thing.

For the deck squats, you can use your step platform or your step platform with a set of risers.

Don't worry about these modifiers taking away from the workout, because it will still be intense.