Killer Kettlebells

This Killer Kettlebell Circuit will give you a total-body workout and challenge your cardiorespiratory fitness! Make sure to strap on your MYZONE MZ-3 heart rate monitor chest strap to keep track of your MEPs.

Each person’s heart rate will respond a bit differently to these exercises, but we estimate that most people will earn a minimum of 34 MEPs per round (that MEP calculation is based on if you’re in the GREEN zone for the first 10 exercises and the BLUE zone for the final two – we think most of us will bump up into the YELLOW zone for a few of the exercises and earn more MEPs)!

In this workout, we recommend using two kettlebells, one lighter and one heavier. Some of the exercises, like the Kettlebell Swings, lend themselves to a heavier kettlebell, while others, such as the Dead Bug with Kettlebell Pass, likely require a lighter kettlebell. Of course, do what works best for you! If you don’t have access to two kettlebells, this entire workout can be done with dumbbells.

Let’s get right into it:

Perform each of the following exercises for one minute, then immediately move on to the next exercise. Following one full round, take a 2- or 3-minute recovery and repeat for a total of 2-3 rounds.

• Kettlebell Swings
• Squat Thrust to Kettlebell Clean & Press (Right)
• Squat Thrust to Kettlebell Clean & Press (Left)
• Single Leg Deadlift to Bent Over Row (Right)
• Single Leg Deadlift to Bent Over Row (Left)
• Lateral Lunge to High Knee with Torso Rotation (Right)
• Lateral Lunge to High Knee with Torso Rotation (Left)
• Standing Woodchop (Right)
• Standing Woodchop (Left)
• Pushup to Kettlebell Pass
• Dead Bug with Kettlebell Pass
• Back Extension with Kettlebell Tap

We’ll offer a live demo of this workout on an upcoming Fitness Friday Facebook Live broadcast so you can see the correct form. The video will be posted to the MYZONE YouTube page afterward.

We’re excited to hear how you like this workout! When you try it, post a video or photo to Facebook, Instagram, and Twitter and use the hashtags: #effortrewarded and #myzonemoves. We always welcome your requests for specific workouts or any questions you have.

For more tips on how to use the MYZONE® heart rate monitor chest strap, follow us during Fitness Fridays – 8 am PT, 11 am ET, and check out our MYZONE® Moves Podcast on iTunes or Google Play.

Keep moving forward!