Killer Kettlebells – Round Two

Our Killer Kettlebell Circuit was such a crowd-pleaser; we decided to bring back the kettlebells for round two of a total-body workout!

One round of this circuit should take about 12 minutes and you should earn at least 30 MEPs (that’s if your heart rate stays in the GREEN and BLUE zones; we think that’s a pretty conservative estimate and that you'll earn more MEPs). We encourage you to perform two or three rounds total.

Equipment You Will Need:

• Your MYZONE heart rate chest strap
• 1-2 kettlebells or dumbbells – one light, one medium-heavy

Instructions:

Be sure to perform a dynamic warm-up for 5-10 minutes in the BLUE and GREEN zones. Then, perform each of the exercises below for one minute. Quickly move on to the next exercise. Following one full round, take a 2- or 3-minute recovery and repeat for a total of 2-3 rounds. Select your kettlebell/dumbbell size based on what feels best to your body for each exercise.

If you need to increase or decrease the duration of each exercise or add more recovery, do it! Listen to your body and focus on form. You will be able to progress the duration of each exercise the more you practice!

• Squat to Overhead Press
• Kettlebell Tip (Right)
• Kettlebell Tip (Left)
• Bent Over Row (Alternating Neutral & Wide Grip – Right)
• Bent Over Row (Alternating Neutral & Wide Grip – Left)
• Reverse Lunge with Kettlebell Pass-through (Right)
• Reverse Lunge with Kettlebell Pass-through (Left)
• Isometric Hip Bridge with Kettlebell Chest Fly (Right)
• Isometric Hip Bridge with Kettlebell Chest Fly (Left)
• Plank with Kettlebell Grab (Alternating Sides)
• Side Plank with Kettlebell Hold (Right)
• Side Plank with Kettlebell Hold (Left)

We’ll do a live demo of this workout on an upcoming Fitness Friday Facebook Live broadcast so you can see the correct form. The video will be posted to the MYZONE YouTube channel afterward.

We’re excited to hear how you like this workout! When you try it, post a video or photo to Facebook, Instagram, and Twitter and use the hashtags: #effortrewarded and #myzonemoves. We always welcome your requests for specific workouts or any questions you have.

For more tips on how to use the MYZONE heart rate monitor belt, follow us during Fitness Fridays – 8 am PT, 11 am ET, and check out our MYZONE Moves Podcast on iTunes or Google Play.

Keep moving forward!