Yay! Another kettlebell workout from Heather Robertson! I l adore Heather’s kettlebell workouts. This is another awesome metabolic total body strength workout. This workout is made up of 3 circuits and each circuit contains 4 exercises–3 compound strength exercises plus one metabolic cardio exercise. Each circuit is done 3 times. It is also done interval style: each exercise is done for 40 seconds followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. I love cardio + strength workouts and this one is another winner. Heather does a great job working every muscle group in your body nicely. I felt well worked. I finished this workout off with Heather’s newest tabata workout: Killer Total Body Tabata and between the two workouts I burned 507 calories. All while getting an excellent cardio + strength total body workout.
Kettlebell Circuit // Full Body Workout is 42:11 minutes; 3 minute warm up and 2:30 minute stretch. Equipment: at least one kettlebell. Heather is using one 15 pound kettlebell for everything. The kettlebell weights listed below are what I used.
Circuit 1:
- Double hand front swing (25# KB)
- Alternating single arm rows (do one bent over back row and at bottom of row, pass KB to other hand) (25# KB)
- Toe touch (lay on back, legs are extended straight to ceiling, hold KB by bell in both hands and crunch up, reaching KB toward feet) (10# KB)
- Toe Taps (place KB on floor and, with hands behind head, alternate hop tapping toes to KB)
- Repeat #1-4 two more times
30 second recovery
Circuit 2:
- Squat, curl & press (holding KB by sides of handles with bell facing floor, do a deep squat and hold, while in squat do a bicep curl, stand with KB at chest level and do an overhead press) (20# KB)
- Stationary lunge (while holding KB in one hand–same hand as back leg) (20# KB)
- Repeat #2 on other side of body
- Sumo squat & hop (with legs wide and toes turned out, squat and place KB on floor, jump, landing in squat, grab KB handles again and stand) (20# KB)
- Repeat #1-4 two more times
30 second recovery
Circuit 3:
- Deadlift & press (deadlift, rise from deadlift doing a straight arm front raise with KB until it is overhead then do an overhead tricep extension/French press, when you lower KB you are still keeping your arms straight) (15# KB)
- Curtsy & press (curtsy/cross-back lunge while holding KB racked at shoulder, at top of lunge when standing, do a single arm overhead press) (12# KB)
- Repeat #2 on other side of body
- Burpee & press (holding KB by sides of handles, do a plank burpee (no push up) and when you stand, do an overhead press) (15# KB)
- Repeat #1-4 two more times
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
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