LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm Up
Horizontal
Machine Concept 2 Rower
Set time
1 5 min
Workout Blocks
Kettlebell Workout
Circuit x 3
Kettlebell Swing (KC)
Set time load Tempo Rest
1 1 min light fast 45 sec
2 1 min light fast 45 sec
3 1 min light fast 45 sec
DB Squat to Curl to Overhead Press
Set reps load Tempo Rest
1 16 light controlled 45 sec
2 16 light controlled 45 sec
3 16 light controlled 45 sec
Kettlebell Swing – Alternating Arm
Set reps load Tempo Rest
1 1 min light controlled 45 sec
2 1 min light controlled 45 sec
3 1 min light controlled 45 sec
V-Sit Crunch
Set reps Tempo Rest
1 20 controlled 30 sec
2 20 controlled 30 sec
3 20 controlled 30 sec
Reverse Crunch on Bench
Set reps Tempo Rest
1 16 controlled 45 s
2 16 controlled 45 s
3 16 controlled 45 s
Lateral Shuffle Kettlebell Swing
Set reps load Tempo Rest
1 1 min light fast 45 sec
2 1 min light fast 45 sec
3 1 min light fast 45 sec
Cool Down Blocks
Cool Down
Horizontal
Thoracic Spine Rotation
Set time
1 1-2 min

Circuit Kettlebell Workout

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Every swing starts from the ground , just like real strength does. Hinge, you load, you explode. That bell doesn’t move because of your arms. To generate force the power comes from your hips and core

Warm-Up Blocks

Warm Up
Horizontal Loading

LLT
Machine Concept 2 Rower
Set Time
1 5 min h:m:s

Workout Blocks

Kettlebell Workout
Circuit x 3

LLT
Kettlebell Swing (KC)
time 1 min
load light
Tempo fast
Rest 45 sec
Set Time Load Tempo Rest
1 1 min h:m:s Light Fast 45 sec (h:m:s)
2 1 min h:m:s Light Fast 45 sec (h:m:s)
3 1 min h:m:s Light Fast 45 sec (h:m:s)
LLT
DB Squat to Curl to Overhead Press
reps 16
load light
Tempo controlled
Rest 45 sec
Set Reps Load Tempo Rest
1 16 Light Controlled 45 sec (h:m:s)
2 16 Light Controlled 45 sec (h:m:s)
3 16 Light Controlled 45 sec (h:m:s)
LLT
Kettlebell Swing – Alternating Arm
reps 1 min
load light
Tempo controlled
Rest 45 sec
Set Reps Load Tempo Rest
1 1 min Light Controlled 45 sec (h:m:s)
2 1 min Light Controlled 45 sec (h:m:s)
3 1 min Light Controlled 45 sec (h:m:s)
ULT
V-Sit Crunch
reps 20
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 20 Controlled 30 sec (h:m:s)
2 20 Controlled 30 sec (h:m:s)
3 20 Controlled 30 sec (h:m:s)
LLT
Reverse Crunch on Bench
reps 16
Tempo controlled
Rest 45 s
Can add dumbbell between feet to advance the exercise
Set Reps Tempo Rest
1 16 Controlled 45 s (h:m:s)
2 16 Controlled 45 s (h:m:s)
3 16 Controlled 45 s (h:m:s)
LMT
Lateral Shuffle Kettlebell Swing
reps 1 min
load light
Tempo fast
Rest 45 sec
Set Reps Load Tempo Rest
1 1 min Light Fast 45 sec (h:m:s)
2 1 min Light Fast 45 sec (h:m:s)
3 1 min Light Fast 45 sec (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

Thoracic Spine Rotation
Lie on your side with your knees bent at a 90 degree angle. Exhale as you rotate your top arm open, aiming your shoulder blade toward the floor. Inhale back to center and repeat for as many reps as needed. Match the other side.
Set Time
1 1-2 min h:m:s