This is a circuit training workout designed to focus on building full body strength and conditioning, with using minimal gym equipment, so this can be performed at home or in the gym. It works all muscle groups in a short period of time as well as hitting your cardiovascular system. The work periods will be long and hard but well worth the results.

Lengthy time under tension exercise is a proven method for building lean muscle mass!

The aim is to perform 10 reps of each exercise, so be careful picking your weight as you will need to complete the allocated amount. You will perform a plyometric exercise (kettlebell swing) then move straight on to the allocated strength exercise with no rest and then take a 30 second breather before moving onto the next 2 exercise.

When you have completed the circuit once, you can then repeat it again.

This will give you a 20 minutes intense workout. You can chose to complete it again if you have the time and the fitness.

Please make sure you warm-up and stretch.

 

CIRCUIT

Kettlebell (Hip-Snap) Swing

10 Reps

No Rest

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Kettlebell Goblet Squat

10 Reps

30 Seconds Rest

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Kettlebell (Hip-Snap) Swing

10 Reps

No Rest

Go to Exercise >>

Kettlebell Chest Press

10 Reps

30 Seconds Rest

Go to Exercise >>

Kettlebell (Hip-Snap) Swing

10 Reps

No Rest

Go to Exercise >>

Single Kettlebell Bent-Over Row

10 Reps

30 Seconds Rest

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Kettlebell (Hip-Snap) Swing

10 Reps

No Rest

Go to Exercise >>

Kettlebell Upright Row

10 Reps

30 Seconds Rest

Go to Exercise >>

Kettlebell (Hip-Snap) Swing

10 Reps

No Rest

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Kettlebell Crunch

10 Reps

30 Seconds Rest

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Complete this circuit 2 times