Kettlebell-Only Full-Body Circuit
Format: 4 Rounds for Quality (Not timed)
Warm-Up (1–2 Rounds)
Goal: Activate hips, core, shoulders, and prep grip
Jump Rope or Light Skips – 100 skips or 1 min
Bodyweight Good Mornings – 10 reps
World’s Greatest Stretch – 5 reps per side
Banded Shoulder Pass-Throughs or Arm Circles – 10 reps each
Kettlebell Deadlift (Light) – 10 reps to groove hinge
Bodyweight Air Squats with Heel Elevation – 10 reps
1. Kettlebell Swings
Reps: 15–20 per round
Style: Choose either Russian (eye level) or American (overhead) based on mobility & comfort
Focus: Hinge from the hips, snap through the glutes, keep the core tight
2. Goblet Squats (Heels Elevated)
Reps: 12 per round
Setup: Use plates or a slant board under heels
Cue: Keep torso upright, drive knees forward, and sink deep while maintaining control
3. Single-Arm Kettlebell Rows (Bent Over)
Reps: 10 per side
Cue: Flat back, pull elbow along your side, squeeze at the top
4. Kettlebell Suitcase Carry
Distance: 50 meters per hand
Cue: Keep spine neutral, avoid leaning to the side, grip tight
Note: Switch hands at halfway (25m) or do one full length per hand
Optional Finisher
Kettlebell Swing Tabata: 20 sec on / 10 sec off × 4 rounds
OR
Farmer’s Carry March: 50 steps in place with a heavy kettlebell in each hand