Join Power Systems Master Coach PJ Stahl for a 3-part, total body kettlebell workout. After a quick warm-up, begin circuit 1 focused on strength development. Circuit 2 will increase the heart rate and shift the training focus to cardio conditioning. Circuit 3 will develop core strength and endurance. You can perform this workout with a single, moderate weight kettlebell or a heavy and a moderate weight kettlebell. If you don’t have a kettlebell, this workout can be performed with a single dumbbell.
CIRCUIT 1 – STRENGTH:
3 ROUNDS:
10-10x 1-ARM KB CHEST PRESS
10-10x 1-ARM 1-LEG KB RDL
10-10x 1-ARM BENT OVER KB ROW
10x KB GOBLET SQUAT
CIRCUIT 2 – CONDITIONING COMPLEX:
1-2-3-4-5
RIGHT SIDE:
1-ARM KB DEADLIFT
1-ARM KB CLEAN
1-ARM KB FRONT RACK REVERSE LUNGE
1-ARM KB SHOULDER TO OVERHEAD PRESS
*REPEAT ON LEFT SIDE
CIRCUIT 3 – CORE:
3 ROUNDS:
30s – HAND PLANK LATERAL KB DRAG
30s – STRAIGHT ARM REACH KB CRUNCH
30s – KB HOLD + BENT KNEE REVERSE CRUNCH
30s – KB SEATED RUSSIAN TWIST
If you are new to kettlebell training, or just need a little bit more motivation, head over to the Power Systems YouTube channel and check out the full-length kettlebell workout video with PJ as your coach. He has great cues and training tips to help you maximize your form, technique, and execution for this workout. This workout + warm-up and cooldown will take approximately 30 mins and will provide a total body calorie burn. Enjoy!
