Hey everyone…
Here’s a very simple strength circuit that can be done with a single bell.
You can start out with a moderate weight and work up in weight as you go.
If you only have one bell, stick with it and perform flawless reps fr each round of the circuit.
Warm up with a 2 round kettlebell warm up:
Round one of you warm up
- kettlebell swings 10
- push ups 10
- kettlebell high pulls 10
- presses 10
- goblet squats 10
- one arm rows 5/5
- jumping jacks 15
Round 2 of the warm up
- kettlebell swings 4/4
- push ups 8
- cleans 4/4
- presses 4/4
- clean and press 4/4
- split squat 4/4
- one arm row 4/4
- jumping jacks 15
Here’s your circuit: You will complete 5 rounds of 20 seconds work/20 seconds rest of the following movements…
Yes, and you are resting for 20 seconds between each side.
- kettlebell clean and press r/l
- split squat r/l or suspended split squat r/l
- one arm kettlebell row or ring row r/l
- get ups r/l , windmills r/l, or side plank r/l
You can take a minute rest between rounds if you need it to recover or get a heavier kettlebell.
Don’t go to muscle failure on your lifts!
We don’t have a specific training video for this workout but here’s something very similar done in 5×5 fashion.
Notice how the suspended split squats can be done with one bell to the side. This will challenge your balance.
There is also a second variation at the end of the video.
Have a great Thursday!!
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