Get in Shape With This Intense Kettlebell Circuit Workout

This kettlebell workout will improve full-body strength, speed and conditioning with only seven exercises.

Sometimes it stinks to be in a gym. When it's beautiful outside, the last thing you want to do is get stuck in a dark and dingy weight room that smells like sweat. You'd rather be outisde, enjoying the fresh air.

RELATED: Outdoor Workouts for Improved Results During the Summer

And that's OK! You can get an amazing workout outdoors or on a track.

The workout below requires only three pieces of equipment: a kettlebell, cones (or any kind of markers) and a stopwatch (found on your phone). The workout will improve your full-body strength, speed and conditioning in only seven exercises. I guarantee you'll be drenched in sweat after the first few moves, and you'll have fun! To make it extra tough, perform it with a friend or teammate and add a competitive element.

RELATED: 3 Kettlebell Exercises You've Probably Never Seen

Set-Up

Align four cones in a "T" formation. From base to stem, the distance should be 12 paces. From left to right the distance should be 15 paces. Base cone = 1, Stem Cone= 2, Left and Right cones are as described. Work each move for approximately 45 seconds, with a 15-second transition between exercises.

The Workout

  • 1a) KB Swings
  • 1b) Sprint to Cone 2, shuffle left, turn and jog back to Cone 1 (repeat & alternate L & R)
  • 2a) KB Squat to Press
  • 2b) Sprint around Cone 2 to left, jog back to Cone 1 (repeat & alternate L & R)
  • 3a) KB Seated Choppers x Sit-Up (one direction)
  • 3b) Bear Crawl to Cone 2, do 3 Push-Ups, Reverse Bear Crawl back to Cone 1
  • 4a) KB Upright Row
  • 4b) Broad Jump to Cone 2, turn and jog back to Cone 1
  • 5a) KB Seated Choppers x Sit-Up (opposite direction)
  • 5b) Sprint around Cone 2 to left, backpedal to Cone 1 (repeat & alternate L & R)
  • 6a) KB Push Press
  • 6b) Sprint to Cone 2, shuffle left, backpedal to Cone 1 (repeat & alternate L & R)
  • 7a) KB Goblet Squat
  • 7b) Sprint to Cone 2, backpedal to Cone 1

Finish!

RELATED: 5 Best Kettlebell Exercises to Build Explosive Power


Photo Credit: Getty Images // Thinkstock

Topics: AT-HOME WORKOUT | KETTLEBELL EXERCISES | WORKOUTS | SPRINT | SWEAT | TRACK | CONES | SHUFFLE | EQUIPMENT | KETTLEBELL | STOPWATCH