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One of the easiest methods to use to design a Kettlebell workout is Circuit training.
Circuit training is where you perform a handful of exercises back to back with little to no rest between each exercise. The great thing about Circuit training is that you can adapt your workouts based on how much time you actually have to workout.
You can do this through something known as Timed Circuits. This method has also been called Density Training. The main idea is to base your workouts solely on the time that you have to work out.
How to Design your Circuits
The first step in creating these circuits is to figure out how much time you have to workout. For example, lets assume that you only have 10 minutes to work out before you have to hit the showers and get ready to work.
Now, everything that you do must be done within a 10 minute time frame. I like to stick to full body workouts, but you can also use upper body and lower body splits. That’s completely up to you and your goals.
Choosing your Exercises
For a full body workout, I prefer using one upper body pull exercise, one upper body push exercise, and one lower body exercise. With Kettlebells, you can actually combine movements to create hybrids to train multiple points of movement.
For example, you can do a movement called the Clean, Front Squat, and Press. The Clean is your upper body pull exercise. The Front Squat is your lower body movement. And your press is your upper body push movement.
There are many different exercises and combination of movements you can use for a short, 10 minute full body workout. But the main idea is to keep it simple and choose exercises that are easy to master.
Choosing your Repetitions
Now, choose the number of repetitions you wish to perform for each movement. If you choose just one hybrid exercise, it may be a good idea to perform it with a single Kettlebell. This way, you get a brief rest while you switch hands.
Set a timer for 10 minutes, and fire away. The goal is to perform as many repetitions within the time frame. Count how many rounds or sets you perform to figure out how many total repetitions you performed.
For example, lets say you were able to perform 7 total rounds, 10 repetitions each plus an additional 2 repetitions before the time was up. This means you did 72 total repetitions in your workout.
Progressing with your Workouts
The goal now is to do 73 repetitions in 10 minutes the following week. This gradual progression of more work will eventually cause your body to become more efficient. Based on the exercise you perform, the weight you lift, and the overall demand of you workouts, your body may decide to pack on some more muscle or drop fat.
Either way, you’ll have a better looking and more athletic body after a few weeks of short, 10 minute Timed Circuits.
For more Kettlebell workouts, exercises, and training tips, check out the Turbulence Training Kettlebell Revolution. Click here for more information.