Compounds and Kettlebell Circuit

Compounds and Kettlebell Circuit

For a great strength and conditioning all in one routine, I highly recommend a compound strength training circuit consisting of the big lifts. Squat, bench press, deadlift, bent row, shoulder press and power clean.

Perform 10 reps of squat rest 1minute then perform 10 reps of bench press,rest 1 minute then move onto the next exercise. You get the idea. Try 3 circuits of this at around 50-60% of your 1 rep max for each exercise and you're gonna blow. This will improve your physical fitness, strength and blow torch fat from your body like never before. It put's your body into metabolic hyperdrive.

I can hear you thinking there's no kettlebell training in there.....

Well, work up to a good standard with this workout, or add kettlebells as an active or set lengthener from the beginning. The choice is yours. If you do then you may need to drop the weight first and work your way up.

What to add between sets as active rest. This can be made simple, just add swing between ne set snatch the next and then cleans or clean and press.

The workout may look something like this.
Rest 1 min after each group

Squat x 10
KB 2 handed swing x 20 (light)

Bench press x 10
KB Snatch x 10 each hand

Bent row x 10
KB Clean x 10 each hand

Shoulder Press x 10
KB Swing x 10 each hand

Deadlift x 10
KB Snatch 10 x each hand

Power clean x 10
KB roundabout (pas kettlebell around body) x 10 each way

That's one circuit

You may find you only make one circuit the first time
Stick with it and blow your conditioning level through the roof
The possiblities of this workout is endless as you can switch and swap and change the exericses to suit.

But the main point is using the compound exercises as they cost the most metabolically speaking.

Good luck with the workout and stay strong