Workout of the week: Single-arm kettlebell circuit

ANGELICA CAVAZOS

Personal trainer from Vienna, Austria

Angelica specializes in strength and mobility training and trains people to become physically skillful and mentally intuitive. She creates efficient training programs that allow her clients to build strength and muscles and gain an athletic body.

Follow her on Instagram: @angieinmotion

SINGLE-ARM KETTLEBELL CIRCUIT

ALL LEVELS / single-arm kettlebell circuit /

Equipment: Kettlebell

Last week we brought you a functional circuit workout. This week, we will continue the circuit wiring — sorry, we couldn’t help it — with a single-arm kettlebell circuit workout. The single-arm here plays a huge role in the way this training session will develop. Why? Because unilateral exercises are good for you. That’s why it’s so common to include them on workouts. They help you correct muscle imbalances and improve balance and core strength.

Today, as you can tell from the name of this workout, we will focus on unilateral upper body exercises. It was designed by Angie Cavazos, a personal trainer from Vienna and our dear friend. She has already provided us kettlebell training sessions before, such as this 12-min kettlebell mobility flowand this 35-min kettlebell workout for strength and power.

This current workout consists of only 4 exercises. You will perform all 4 in a row with one arm and then with the other arm for 3 rounds. And yes — you are right — it will get intense!

Kettlebell clean – 5 reps
Kettlebell clean and squat – 5 reps
Kettlebell clean, squat, press and squat – 5 reps
Kettlebell clean – 5 reps

Let’s start this workout!

WORKOUT SETUP

4 exercises
5 reps each exercise
Perform all exercises with one arm, then switch arms
3 rounds

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

In the video below, you can see all 4 exercises in a row performed with one arm. For a more detailed description of each exercise and how to perform it, scroll down.

1 – KETTLEBELL CLEAN

In a standing position, hinge back and pick up the kettlebell.
In an explosive hip opening movement, bring the bell to a rack position.
Reverse the movement by letting it go down in a line.
Bring your elbows out and place the kettlebell on the floor to explosively repeat the clean.

2 – KETTLEBELL CLEAN AND SQUAT

Repeat the instructions above for the kettblebell clean.
To add the squat, wait until the kettlebell reaches the rack position.
Then, squat according to your flexibility and mobility.
Reverse the drill.

3 – KETTLEBELL CLEAN, SQUAT, PRESS AND SQUAT

Repeat the instructions above to perform the kettlebell clean and squat.
Then, add an overhead press.
With your feet shoulder-width apart and core engaged, bring the kettlebell overhead, locking at the top of the movement.
Make sure you have your bell aligned with your wrist, elbow and shoulder.
Perform a squat to finish the movement.

4 – KETTLEBELL CLEAN

In a standing position, hinge back and pick up the kettlebell.
In an explosive hip opening movement, bring the bell to a rack position.
Reverse the movement by letting it go down in a line.
Bring your elbows out and place the kettlebell on the floor to explosively repeat the clean.