This is a nice one if you already know what you’re doing with kettlebells and want to review a lot of the basic moves – you’re short on time…
Start with your favorite basic Joint Mobility Warmup*
The video at the end of this post has the most basic one that most of you who have trained with me in real life will recognize! If you do have more time, consider checking out the Cal Poly Hip Flow – it’s excellent, even if it’s difficult at first. If you’ve been spending a lot of time seated, check that out when you can!
Warmup Kettlebell Circuit (this shouldn’t be a surprise combo by now) 3x:
- 10x Kettlebell swings
- 3x Goblet squats
- 3/3 Round the worlds
10x Alternating Kettlebell Get-ups
Stay form-focused, but keep the pace steady. Start light and work up to moderately challenging. This is not the time to set PRs though. On this particular day I chose 16kg, 20kg kettlebells for these getups
Variety Full Body Circuit 3-5x (3x if you’re short on time):
- 6x Strict pullups (go for slow, controlled and full range of motion!)
- 10/10 high step ups
- Double Kettlebell Combo: 5x double swings, 5x double cleans, 5x double presses, 5x double kb squats
- 15x Pushups
- 10x Alternating Floor Tap lunges
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