• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    Workout of the week: Single-arm kettlebell circuitWorkout of the week: Single-arm kettlebell circuitWorkout of the week: Single-arm kettlebell circuitWorkout of the week: Single-arm kettlebell circuit
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Fribourg
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Workout of the week: Single-arm kettlebell circuit

    26th July 2021
    single-arm kettlebell circuit | circuit kettlebell avec un bras

    ANGELICA CAVAZOSAngelica 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!

    1. Kettlebell clean – 5 reps
    2. Kettlebell clean and squat – 5 reps
    3. Kettlebell clean, squat, press and squat – 5 reps
    4. Kettlebell clean – 5 reps

    Let’s start this workout!

    Join EVO Fitness

    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.

    This was our single-arm kettlebell circuit. If you enjoyed it, make sure you check on our tutorials below:

    • 20-min full-body HIIT workout
    • 10-min functional cardio workout
    • 23-min glute workout
    • Functional dumbbell lower body workout
    • 35-min functional full-body workout
    • 20-min stability workout
    • 20-min abs and core workout
    • 30-min total core workout
    • 30-min upper body workout
    • 12-min kettlebell mobility flow
    • 16-min EMOM workout
    • Full-body Yoga tone workout
    • Full-body workout for strength and mobility
    • 45-min strength and endurance workout
    Instagram Follow EVO Fitness
    Share
    0

    Recent Posts

    29th June 2022

    5 reasons you don’t see results from working out


    Read more
    full-body Tabata workout
    27th June 2022

    Workout of the week: 20-min full-body Tabata workout


    Read more
    functional full-body workout
    20th June 2022

    Workout of the week: 25-min functional full-body workout


    Read more

    Recent Posts

    • 5 reasons you don’t see results from working out

      5 reasons you don’t see results from working out

      29th June 2022
    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Phone French Area: +41 78 657 00 27
    Email French Area: info.fr@evofitness.ch
    Phone German Area: +41 78 750 00 07
    Email German Area: info.de@evofitness.ch

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us