Casey Ruff Casey Ruff · South Jordan, UT Boundless Body
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Kettlebell Circuits!

38 min
 · 
13 exercises
Choose one or two kettlebells for two fun circuits!
Cardio - Walking
10 min
A
Kettlebell Around the Worlds
3 sets
15 reps
A
Kettlebell Windmills
3 sets
15 reps
A
Upright Kettlebell Front Rows
3 sets
15 reps
A
Kettlebell Squats
3 sets
15 reps
A
Kettlebell One-Legged Deadlifts
3 sets
15 reps
A
One Arm Kettlebell Swings
3 sets
15 reps
B
One-Arm Kettlebell Snatch
3 sets
15 reps
B
Single-Arm Floor Glute Bridge Press
3 sets
15 reps
B
Kettlebell Single Arm Clean and Press
3 sets
15 reps
B
Kneeling Kettlebell Press
3 sets
15 reps
B
One-Arm Kettlebell Rows
3 sets
15 reps
B
Two-Arm Kettlebell Squat Swings
3 sets
15 reps
Kettlebell Circuits!
38 min
 · 
13 exercises
Choose one or two kettlebells for two fun circuits!
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Cardio - Walking
10 min
Set 1 of 0
Rest before next set
Get ready
321GO
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Kettlebell Around the Worlds
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Middle Back / Lats
  1. Stand with your feet about shoulder width apart.
  2. Hold the kettlebell with both hands in an overhand grip in front of your pelvis.
  3. Keeping your core strong, rotate the kettlebell around your body changing hands in the front and in the back.
  4. Be sure to focus on your posture throughout the entire movement.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
Kettlebell Windmills
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Hamstrings, Shoulders, Triceps
  1. Safely clean and press a kettlebell overhead.
  2. Keep the kettlebell above you. Your elbow should be locked out.
  3. Now push your butt toward the arm with the kettlebell. Bend from the hips, reaching for the floor with the opposite hand. Keep your gaze on the kettlebell during the movement.
  4. Once you touch the floor, pause, make sure the arm is still locked out, and return to the starting position.
Upright Kettlebell Front Rows
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders, Upper Back & Lower Traps
Secondary:
Abs
  1. Stand tall with a braced core, holding a kettlebell. Position your hands on the outside of the handle (not the top).
  2. Focusing the tension in your shoulders and traps, pull the kettlebell up and towards your face.
  3. Pause once your elbows are above parallel with the ground. Slowly return to the starting position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
  1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
  2. The bar should be level with the tops of your thighs.
  3. Keep your arms extended with a slight bend at the elbows. This is the start position.
  4. Exhale and using the sides of your shoulders lift the bar.
  5. As you do so, raise your elbows up and out to the side.
  6. Keep the bar close to your body as you raise it.
  7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
  8. Return to the start position in a single smooth movement. Inhale as you do so.
  9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
  2. The dumbbells should be resting on your thighs with your palms facing in.
  3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
  4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
  5. Return to the starting position slowly to keep tension on the muscles.
  6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Attach a straight bar to the low pulley on the cable station.
  2. Stand facing the station with your feet shoulder width apart either side of the pulley.
  3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
  4. Keep your shoulders back.
  5. Raise the bar straight up in one smooth movement, until it is just below your chin.
  6. Hold for a count of one while squeezing your biceps and forearms.
  7. Slowly lower to the start position and repeat.
Kettlebell Squats
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
  1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
  2. Squat down keeping your slightly arched and pushing your hips back.
  3. Continue down until your thighs are parallel to the floor.
  4. Hold for a count of one.
  5. Return to the start position.
  6. Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Kettlebell One-Legged Deadlifts
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings
  1. Hold a kettlebell by the handle in one hand using a neutral grip.
  2. Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
  3. Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
  4. Continue lowering the kettlebell until your torso is parallel to the ground.
  5. Return to the upright position in a smooth movement.
  6. Repeat.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
One Arm Kettlebell Swings
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
  1. Start with one kettlebell placed on the floor between your feet.
  2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
  3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
  4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
  2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
  3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
  4. Lower the ball back between your legs (but not to the floor) and repeat the movement.
One-Arm Kettlebell Snatch
B
3 sets
15 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Shoulders
Secondary:
Abs, Calves, Lower Back, Triceps, Upper Back & Lower Traps
  1. Place a kettlebell between your feet.
  2. Stand with your feet slightly wider than shoulder width apart.
  3. Bend your knees and push your hips back,bending at the waist while keeping your back straight.
  4. Grip the kettle bell with an overhand grip.
  5. Keeping your neck and head straight, swing the kettlebell back between your legs.
  6. Once the kettlebell is behind you, immediately reverse the direction and drive forward with your hips and knees, forcing the kettlebell upward.
  7. When the kettlebell reaches shoulder level, rotate your hand and push straight up, using your momentum.
  8. Use your body’s downward momentum to receive the weight as it comes back down.
  9. Return to the start position.
  10. Repeat until all the repetitions for one arm are completed, then switch.

The exercise can be performed continuously, using the downward momentum to swing the kettlebell backwards. However for maximum benefit, it is better to follow the outline described.

Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

Single-Arm Floor Glute Bridge Press
B
3 sets
15 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest, Shoulders
Secondary:
Abs, Glutes & Hip Flexors
  1. Start by laying down on the floor with your feet grounded, knees bent, and with the kettlebell resting on your chest being supported by two hands.
  2. Lift your glutes off the ground and thrust your pelvis towards the ceiling until you find yourself in a fully extended glute-bridge position.
  3. Take the handle of the kettlebell with one hand and transfer it so that its base rests on your bicep.
  4. Use your chest to push the kettlebell directly up towards the ceiling.
  5. Slowly lower the kettlebell back towards your bicep to complete the repetition.
Kettlebell Single Arm Clean and Press
B
3 sets
15 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Hold a kettlebell in your left hand and bring it to the center of your body. Throughout this movement, be sure to keep your abdominals braced and your gaze straight ahead.
  2. Begin the movement by bending at the knees then driving yourself up as you pull the kettlebell up. At the top, rotate the wrist so the kettlebell flips to the other side of your hand.
  3. Bend at the knees again with a slight lowering of the hips then drive yourself back up to create momentum. Push the kettlebell straight overhead. Carefully bring the weight down and repeat.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
Kneeling Kettlebell Press
B
3 sets
15 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Using one arm, bring the kettlebell up towards your shoulder so that your arm is in the hammer-holding position. (Aim for the position of the kettlebell to be pointing upward, and upside down).
  2. Take one lunge step forward and lower your body down to the ground. Find a grounded position in which you can maintain balance.
  3. Using your shoulder and chest strength, drive the kettlebell upwards; imagine a straight line running from the ceiling through the kettle bell and to the floor. Trace this line up.
  4. Once in a fully extended position, slowly lower the kettlebell back down to the starting position following that same traceable line.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
  1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
  2. Place the dumbbells on top of your thighs with your palms facing down.
  3. Raise the dumbbells to your shoulders.
  4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
  5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
  6. Pause for a count of one.
  7. Slowly return to the start position inhaling as you do so.
  8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

One-Arm Kettlebell Rows
B
3 sets
15 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps
  1. Place a kettlebell in front of you
  2. Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
  3. Bend your knees slightly as you bend over to get in the starting position.
  4. Keep your back straight.
  5. Rest your right hand on your right knee for stability.
  6. Grip the kettlebell with a neutral grip in your left hand.
  7. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
  8. Complete all the repetitions for one side before switching.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Two-Arm Kettlebell Squat Swings
B
3 sets
15 reps
Circuit B • Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
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