Kettlebell circuit

Your routine · 4 exercises · 16 sets

Today is a deload day in your plan, so the main lifts are set lighter (RPE 6) — and fewer sets than usual are fine. Suggested weights come from what you've logged and the lifts you've entered — the first time, from a cautious starting estimate — loaded on a default home gym. An empty box means enter what you lift. Set your own equipment

Warm-up

Five minutes of easy movement first, then start each lift light and build up to its working sets.

Circuit · 4 rounds

One set of each, in order, then the next round · rest 1:30 between rounds.

Double kettlebell swing

10 reps each round

Starting bell from the set you own — adjust to feel (the weight is per bell)

How to do it

Hike the bells back between your legs, then snap the hips through to float them to chest height. Power is the hips, not the arms; spine stays neutral, glutes lock out at the top.

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Sets for Double kettlebell swing
Set	Last time	lb / bell	Reps	Done
set 1, up next	—
set 2	—
set 3	—
set 4	—

Kettlebell goblet squat

10 reps each round

Starting bell from the set you own — adjust to feel

How to do it

Hold one bell at the chest, elbows inside the knees. Sit to full depth keeping the chest tall, then drive up.

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Sets for Kettlebell goblet squat
Set	Last time	lb	Reps	Done
set 1	—
set 2	—
set 3	—
set 4	—

Push-up

8 reps each round

How to do it

Plank-tight body, hands just outside the shoulders. Elbows about 45°, chest to just off the floor. Press up without sagging the hips.

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Sets for Push-up
Set	Last time	Reps	Done
set 1	—
set 2	—
set 3	—
set 4	—

Double kettlebell bent row

8 reps each round

Starting bell from the set you own — adjust to feel (the weight is per bell)

How to do it

Hinge to a flat back, bells hanging. Row to the hips driving the elbows back, squeeze the shoulder blades, lower with control. No yanking with the lower back.

▶ Find a video demo (opens a search)

Sets for Double kettlebell bent row
Set	Last time	lb / bell	Reps	Done
set 1	—
set 2	—
set 3	—
set 4	—

0 of 16 sets

This routine

A sample routine — it can't be renamed or deleted. To change it, save your own version from its workout with “Save as a routine”.

Not medical advice. Demo data only. Loads are starting suggestions, not maxes — adjust to how the set actually feels.

Kettlebell circuit

Today's session

Double kettlebell swing

Kettlebell goblet squat

Push-up

Double kettlebell bent row

This routine