Kettlebells plus Zuzana's Bodyweight circuits

[gladgirl]

Thank you for your creative workouts.
Some were too hard, but I have enjoyed many.
Are you on you tube?
Maybe you could make dvds, stream....
Anyway...Thanks for taking the time and sharing your wonderfulness!

[Debbie S.]

You're welcome! I'm went ahead and wrote the reps/time for the leg work, so I'll edit the post to reflect the reps for the leg work.

My Total Body Kettlebell Strength Circuit has actually become my close to perfect total body circuit, and I do it weekly, changing it up to keep it fresh. The changes below is one of my favorite ways to do this circuit. It's great if you have heavy kettlebells.

My Total Body Kettlebell Strength Circuit:
Pyramid Style
Reps remain the same, but the poundage varies per round.

Heavy Round:
Rep range-4 reps switch sides, 3 reps switch sides, 2 reps switch sides, 1 rep switch sides-10 reps total
Russian Twists-20 reps
Kettlebell clean and press-10 reps each side
Russian Twists-20 reps
Kettlebell squats-10 reps each side
Russian Twists-20 reps
Kettlebell triple crush-10 reps total
Russian Twists-20 reps
Kettlebell one arm rows-10 reps each side
Russian Twists-20 reps
Kettlebell chest press-10 reps each side

Medium Round:
5 reps each side switch sides, 5 reps each side-10 reps total

Around the world-20 reps (10 reps each direction)
Kettlebell windmills-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell one arm sumo squats-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell figure eights to a hold-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell bent over one arm rows-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell chest presses-10 reps each side* I did crossover presses

Light round:
10 reps each side

Kettlebell swings-20 reps
Kettlebell suitcase deadlifts-10 reps each side
Kettlebell swings-20 reps
Kettlebell Tactical Lunges-10 reps each side
Kettlebell swings-20 reps
Kettlebell overhead triceps extensions-10 reps total
Kettlebell swings-20 reps
Kettlebell renegade rows-10 reps each side
Kettlebell swings-20 reps
Kettlebell chest presses-10 reps each side* I did one arm kettlebell flyes

[Debbie S.]

Originally Posted by gladgirl

Thank you for your creative workouts.
Some were too hard, but I have enjoyed many.
Are you on you tube?
Maybe you could make dvds, stream....
Anyway...Thanks for taking the time and sharing your wonderfulness!

No, I'm not on Youtube.

[bee1forfitness]

Originally Posted by Debbie S.

You're welcome! I'm went ahead and wrote the reps/time for the leg work, so I'll edit the post to reflect the reps for the leg work.

My Total Body Kettlebell Strength Circuit has actually become my close to perfect total body circuit, and I do it weekly, changing it up to keep it fresh. The changes below is one of my favorite ways to do this circuit. It's great if you have heavy kettlebells.

My Total Body Kettlebell Strength Circuit:
Pyramid Style
Reps remain the same, but the poundage varies per round.

Heavy Round:
Rep range-4 reps switch sides, 3 reps switch sides, 2 reps switch sides, 1 rep switch sides-10 reps total
Russian Twists-20 reps
Kettlebell clean and press-10 reps each side
Russian Twists-20 reps
Kettlebell squats-10 reps each side
Russian Twists-20 reps
Kettlebell triple crush-10 reps total
Russian Twists-20 reps
Kettlebell one arm rows-10 reps each side
Russian Twists-20 reps
Kettlebell chest press-10 reps each side

Medium Round:
5 reps each side switch sides, 5 reps each side-10 reps total

Around the world-20 reps (10 reps each direction)
Kettlebell windmills-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell one arm sumo squats-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell figure eights to a hold-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell bent over one arm rows-10 reps each side
Around the world-20 reps (10 reps each direction)
Kettlebell chest presses-10 reps each side* I did crossover presses

Light round:
10 reps each side

Kettlebell swings-20 reps
Kettlebell suitcase deadlifts-10 reps each side
Kettlebell swings-20 reps
Kettlebell Tactical Lunges-10 reps each side
Kettlebell swings-20 reps
Kettlebell overhead triceps extensions-10 reps total
Kettlebell swings-20 reps
Kettlebell renegade rows-10 reps each side
Kettlebell swings-20 reps
Kettlebell chest presses-10 reps each side* I did one arm kettlebell flyes

Question: do you do all of the above at one time or do you pick out the ones that you feel like you want to do for that day??

[Debbie S.]

Originally Posted by bee1forfitness

Question: do you do all of the above at one time or do you pick out the ones that you feel like you want to do for that day??

Hi Beah!

Yes, I do the whole workout. It averages out around 40-45 minutes, so it looks like it would be longer than it actually is. The longest round will be the first one since it is your heavy round and you're breaking up the reps into 4/3/2/1.

Give it a whirl. I think you'll really like it.

[bee1forfitness]

Originally Posted by Debbie S.

Hi Beah!

Yes, I do the whole workout. It averages out around 40-45 minutes, so it looks like it would be longer than it actually is. The longest round will be the first one since it is your heavy round and you're breaking up the reps into 4/3/2/1. Give it a whirl. I think you'll really like it..

Hi Debbie 40-45 minutes, that's pretty good, it does look it would be longer. Thanks so much I will definitely give it a whirl, it will be my strength workouts for Monday, and Friday...I'm sure I'll like it

[mmjam]

Hi Debbie, just wanted to say I completed your Kettlebell 15 Reps + 550 Killer Reps this morning. Thanks it was a great workout, clocked in at just under 50 min, the only modification was on the push up section, was able to do 20 walk overs but had to drop to my knees for the last 30 Looking forward to trying some of your others.

[Debbie S.]

Originally Posted by mmjam

Hi Debbie, just wanted to say I completed your Kettlebell 15 Reps + 550 Killer Reps this morning. Thanks it was a great workout, clocked in at just under 50 min, the only modification was on the push up section, was able to do 20 walk overs but had to drop to my knees for the last 30 Looking forward to trying some of your others.

Thanks for letting me know how you did. You did a fantastic job. I'm glad you liked it.

Beah, how did it go?

[bee1forfitness]

Originally Posted by Debbie S.

Thanks for letting me know how you did. You did a fantastic job. I'm glad you liked it.

Beah, how did it go?

Sorry it took me longer to get back to you YES the workout..I'm thinking of about entering a Tough Mudder obstacle course challenge in Late October in SOCA depending if I can gain the strength and stamina in time. So this month is a month of strength only, your circuits fit the bill perfectly I'll do them 2x per week. (showed them to my trainer, he thought it was put together for me by another trainer but he really liked them anyway ) and the ones my trainer has me doing 2x per week and HIIT 1x per week, Debbie S thank you so much for sharing xoxo

[Debbie S.]

Originally Posted by Debbie S.

Hi everyone! I'm still doing my TGU/swing challenge, so I'm still incorporating the TGUs and swings into my workouts. I modified an earlier bodyweight circuit for my Wednesday workout:

25-kettlebell swings
20-squats
15-squat jumps
10-push-ups
5-clapping push ups

25-kettlebell swings
20-sumo squats
15-low end jumping jacks
10-pull-ups
5-full burpees

25-kettlebell swings
20-alternating front lunges
15-side to side jump lunges (30 total)
10-triceps presses
5-chin ups

I did this circuit for 2 rounds. 150 total swings

Since it was day 17 of my challenge, I did 17 unweighted TGUs after my workout.

I had done 180 swings earlier, making it 330 total swings.

Beah, thank you for letting me know what your trainer thought. I really appreciate it. I love that circuit. It really is perfect for me.

Since you're training for an upcoming event that require strength and stamina, the circuit above will be great to help you with your goal. I have actually added a forth round to that circuit. It now looks like this:

25 Kettlebell Swings Bodyweight Circuit

25-kettlebell swings
20-squats
15-squat jumps
10-push-ups
5-clapping push ups

25-kettlebell swings
20-sumo squats
15-low end jumping jacks
10-pull-ups
5-full burpees

25-kettlebell swings
20-alternating front lunges
15-side to side jump lunges (30 total)
10-triceps presses
5-chin ups

25-kettlebell swings
20-slow moutain climbers
15-crunches
10-standing elbows to knee slams (10 each side)
5-hanging leg raises

You can start with one full round and build from there. It's a torcher while building upper body strength.