Start with 10-, 20-, and 30-pound kettlebells for females, and 20-, 30-, and 40-pound kettlebells for males. These circuits should be a general warm-up with a total body focus and they’re ideal before strength training, conditioning, speed training, or plyometrics.
Circuit 1 (perform each exercise for 30 seconds, repeat 2-3 times):
Jump Rope
Two-Handed Kettlebell Swings
Lunges
Inchworms
Bear Crawls
Push-ups
Plank
Reverse Crunches
Circuit 2 (perform each exercise for 30 seconds, repeat 2-3 times):
Jump Rope
Two-Handed Kettlebell Swings
Goblet Squats
Reverse Lunges
One-Legged Hip Hinges (each leg)
Medicine Ball Chest Pass
Start with 15-, 25-, and 35-pound kettlebells for females, and 20-, 35-, and 50-pound kettlebells for males.
Circuit 1:
Jump Rope
Two-Handed Kettlebell Swings
Lunges (kettlebell held overhead, do 30 seconds on each side)
One-Legged Hip Hinges (each leg, bodyweight only)
Push-Ups
Bear Crawls
Heavy Rope Slams
Plank
Circuit 2:
Jump Rope
One-Handed Kettlebell Swings (do 30 seconds with each hand)
Kettlebell Deadlifts
Inchworms
Sled Push
Sled Pull
Start with 20-, 35-, and 50-pound kettlebells for females, and 30-, 45-, and 60-pounders for males.
Circuit 1:
Jump Rope
One-Handed Kettlebell Swings + Kettlebell Cleans (30 seconds swing, 30 seconds clean, train each hand)
One-Legged Hip Hinges (each leg, bodyweight only)
Kettlebell Windmills (30 seconds on each side)
Bear Crawls
Circuit 2:
Jump Rope
One-Handed Kettlebell Swings + Kettlebell Snatches (30 seconds swing, 30 seconds snatch, train each hand)
Kettlebell Get-Ups (30 seconds each hand)
Lunges
Inchworms