workouts

Scroll down to find and download lots of different Kettlebell circuits designed by Momentum Kettlebells.

If you aren't sure of any of the exercises then why not start coming to classes to learn the moves or book in for a 1 to 1 session to expand your knowledge.

Complexes

This is one of the first kettlebell training sessions I ever wrote around 5 years ago, and whilst I have tweeked it many times it is still one of the best and one of my favourite sessions to do.

You do a specified number of reps of each exercise in each complex then move onto the next exercise without putting the bells down. Once the complex is finished, rest, then start the next one. Try and make it 2 times through.

As a rough guide, a good start point is 6 reps and 1:30 minute rest first round and 4 reps with 1 min rest second time through. If this is easy the reduce the rest times. Once you can manage 6 reps with 30 secs rest twice through then you need to think about increasing the weight.

The whole thing should take around 30 mins maximum to get through.

Upper and Lower

Similar to the complexes, but divided up into upper body and lower body orientated moves. Kettlebell techniques should be mostly full body exercises, so this is a little misleading, but each exercise is geared more towards one than the other.

As with complexes, you work each group of exercises then rest before moving onto the next. Try 8 reps this time with 1:30 rest first time through then 6 reps with 1 min rest second time through.

Build up the reps and reduce the rest until you can manage 2 times though of 8 reps with 30 secs rest.

Sport inspired Complexes.

There are a number of ways to treat this workout.

1. As the complexes above, 6 reps on each exercise then move onto the next exercise, with a break inbetween each complex.
2. My favourite way is to time the whole circuit to 10 mins. As Kettlebell sport sets are generally 10 mins long and this is a sport inspired workout then I think this fits in nicely.

Time each exercise for 30 seconds then move onto the next straight away. This results in 4x2min rounds. Just make the break inbetween 40 seconds and you end up with a 10 min circuit. If that is too easy then either increase the work times or move to heavier weight.

so, in basic terms:

1. 6 reps on each exercise the start with 1:30 rest and reduce rest as your fitness improves.
2. 4 x 2 min rounds (30 secs each exercise) 40 secs rest.

Kettlebell MMA Circuit.

I have called this one an MMA circuit as the exercises within are very helpful for promoting the kinds of power that are very useful to a Martial Artist. It is important to remember that mimicking martial arts movements with weights is NOT a great idea as it can really negatively impact your technique. However building power, strength and endurance in the same planes of motion is a fantastic idea.



I like to work this circuit over 3 rounds. Completing a specified work time for each exercise followed by a rest period before starting the next exercise.

Round 1 - 30 seconds work followed by 20 seconds rest.

Round 2 - 30 seconds work followed by 30 seconds rest.

Round 3 - 20 seconds work followed by 30 seconds rest.

Tom’s Terrible Twelve

This one speaks for itself. It only requires 1 kettlebell, and is aimed more at endurance.

The timings are contained within the workout.

All the exercises are done back to back with no rest until the end of the circuit. Each circuit gets easier everytime. Easier is a relative term, as you will be getting more and more tired everytime.