total body kettlebell combo

total body kettlebell combo www.cardiocoffeeandkale.com

The beauty of compound exercises is that you are not only working multiple body parts with one exercise, but in doing so your heart rate increases allowing you to burn more fat!  Yahoo!  Multi-taskers, this workout is perfect for you!  The most important thing to remember when you are combining two exercises into one, is your form.  Be very aware of the movements you are making during this circuit to ensure proper form.  All you need is a kettlebell/dumb bell or two and you are off!  Tone your body and burn fat during this full body compound circuit.

Equipment:

  • kettlebell or dumb bell

Directions:

  • follow the reps for each exercise and rest as needed 
  • go through the circuit 1-3 times

OR

  • do each exercise for 40 seconds with a 20 second break in between 
  • you can modify intensity by changing the time to 30 seconds on/15 seconds off
  • go through the circuit 1-3 times
  • we like using the Seconds app for our circuit timer
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

Workout:

I talk too much in this video...sorry, gang!  Get the idea of what each exercise should look like, then....hit fast forward!

1.  sumo squat + upright row-10

2.  kettlebell swings-30

3.  traveling kettlebell push ups-10

4.  kettlebell swings-30

5.  reverse lunge + bicep curl-10 each leg

6.  kettlebell swings-30

7.  1/2 get ups-10 each arm

8.  kettlebell swings-30

9.  one legged deadlift + close row-10 each leg

10.  kettlebell swings-30

11.  ab toe touch with kettlebell-10

12.  kettlebell swings-30

13.  stiff legged deadlift + wide row-10

14.  kettlebell swing-30

15.  leg lift + tricep extension-10

16.  kettlebell swing-30

17.  russian twist with kettlebell-10

Fill out the form below for a printable copy of the workout.  After submitting the form, don't forget to click the link:)

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kettlebell combo.png
combo kettlebell.png www.cardiocoffeeandkale.com
www.cardiocoffeeandkale.com

for more of our kettlebell workouts