Summer Fitness Circuit – Kettlebell | Body Weight Workout

Hi all,

I know it’s not exactly summer but in Ireland we get very excited at the first sign of summer and tend to all rush outside in our T-Shirts and shorts out of fear the sunshine will disappear (as it often does) – so I wanted to make the most of the warmest day of the year so far 😀

This workout is great for conditioning, some strength development, core, cardio and fun. It is a circuit of about 3 rounds of 10 exercises, mixing kettlebells, body weight, set reps and set times. You can add a bonus set of Pull Ups to the end of each round, if you want to work on your vertical pulling strength.

As I am aware that my usual workouts tend to focus on progressive overload for building strength, I thought I would show you how to use set reps with the same weight for several sets or rounds. Remember that the body loves to be challenged and if you play with tempo and reps, you can still achieve great changed to your performance level and your physique. A circuit like this one is a great addition to your weekly training routine and, depending on your goals, you can use this set-up once, twice or even 3 times per week, for full body conditioning and fat loss (depending on your diet of course).

This workout is a good one to start with if you are a beginner, or new to the site 🙂

Anyway, the Table below is a combination of all 3 levels (Advanced, Intermediate and Beginner). In each column you will see a recommended rep range and set time for each exercise. These are only a guide and may either be too easy or too difficult, depending on the weights you have available. So, either increase the reps you do, or decrease the tempo. Alternatively you can play about and see what challenges you the most (while maintaining good form).

[table id=26 /]

I know this table layout won’t go down well for those who print them out … hands up – I was being lazy 🙁
I also only did 2 rounds of this workout as I have some DOMS from my heavy weights yesterday, But, I am attending the KB class tonight, as my sister is coming for her first time – so want to be there for moral support 😀

Anyway, I hope you all enjoy this workout, and it really in good to be back. Let me know how you get on.


  • March 23, 2011

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