Body Force Fitness

This week we have a Kettlebell and Dumbbell circuit for our workout of the week. This workout is good if you have limited equipment available, it requires just one Kettlebell and a set of dumbbells. Give this workout a try this week.

The Workout

Complete 5 rounds for time

10 Kettlebell Swings

5 Close Hand Push-ups

10 Kettlebell Swings

5 Kettlebell Goblet Squats

10 Kettlebell Swings

5 Renegade Rows (each Side)


1 Minute Max Effort

Forward Box Runs


How to Perform the Kettlebell and Dumbbells WOW


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


The Workout

This kettlebell and dumbbells circuit is a timed workout. You want to get through the circuit 5 times as fast as possible, but do not sacrifice form for speed.  Once you finish 5 rounds through the circuit, rest for 2-3 minutes then perform the Finisher.

Make sure to challenge yourself!


The Exercises

Kettlebell Swings: I think everyone that has trained with us for a while or follows our Workout of the week blog knows how to do Kettlebells Swings. Hinge at your hips, drive the kettlebell forward with your hips swinging the Kettlebell to shoulder level. Complete 10 reps each set.

Close Hand Push-ups: Assume the push-up position with your hands close together, if you can touch your fingers and thumbs together. Perform 5 push-ups.

KB Goblet Squats: While standing upright, hold the kettlebell in the goblet position. Perform 5 Squats. Try to get your thighs parallel to the ground.

Renegade Rows: Begin in the push-up position holding a dumbbell in each hand. From this position, perform a row with one arm, then alternate back and forth until you perform 5 reps on each side.

Forward Box Runs: Using a low box or step. Start by standing with the box/step in front of you. Slightly bend your knees step one foot up onto the box followed by the other, then go back down to the floor. Keep in a low, semi-squatting position. Perform as many reps as possible in 1 minutes.

Watch the demonstration video below.


Demonstration Video

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