Kettlebell/Dumbbell Weekly Routine

Workout A

Run through the following circuit 3 times:

1. Squat: 8~12 reps
2. Rest 60 seconds
3. Clean & Press: 6~12 reps
4. Rest 60 seconds
5. Kettle/Dumbbell Rows: 10~15
6. Rest 90 seconds

Clean & Press:

Workout B

Run through the following circuit 6 times:

1. Kettle/Dumbbell swing: 30 seconds continuous
2. Rest 30 seconds
3. Kettle/Dumbbell thrust: 20 seconds continuous
4. Rest 40 seconds

The thrust starts as a squat, and when you complete the squat, you do an overhead press. Returning to squat position is one rep.