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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.

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