Kettlebell Strong Circuit
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One kettlebell, five moves, twenty-five minutes of hard, honest work. This circuit chains together the big kettlebell movements - swings, cleans, presses and squats - into a flow that builds real full-body strength and power. It is an advanced session: you should already be comfortable with the kettlebell swing before you take it on.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Advanced · about 25 minutes, start to finish.
Warm-up
- Hip hinges - 10 reps
- Halos around the head - 5 each way
- Light kettlebell swings - 15 reps
- Goblet squats - 10 reps
Main workout
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Kettlebell swing
5 rounds x 15 repsExplosive hip drive, the bell is weightless at the top, snap the glutes.
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Clean & press (each side)
5 rounds x 8 each sideGuide the bell to the rack position softly, then press overhead.
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Front-racked squat
5 rounds x 10 repsBell in the rack, elbow tight, squat deep and stand tall.
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Single-arm row
5 rounds x 10 each sideHinge over, pull the bell to the hip, control the lower.
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Kettlebell deadlift
5 rounds x 12 repsHinge, grip, stand up strong - a great way to end a round.
Finish with a 5-minute 'every minute on the minute': 10 swings at the top of each minute, rest the remainder.
Coach's tip
Rest 75-90 seconds between rounds. Technique is everything with the kettlebell - if your form breaks down, stop the set. This is a session to earn, not to rush.
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.