TOTAL BODY KETTLEBELL WORKOUT

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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!

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Power Systems

About Power Systems

Founded in 1986, Power Systems (PS), LLC is a leading provider of fitness and performance products and is recognized throughout the sports and fitness industries for its complete selection, superior customer care, and fast delivery. Power Systems (PS), LLC is committed to quality, innovation, and service through our knowledgeable team that is dedicated to exceeding customer expectations.