In part one of this article (found over on www.charmcitykettlebells.com), I talked about a 'back to basics' kettlebell circuit. Please click here to check it out for yourself.
Now, I'd like to lay out a template for you to incorporate this circuit into your regular strength routine. Not everyone wants to jump into kettlebell training as a stand-alone tool, so here's how you can do it while continuing your barbell, dumbell, and body weight work at the same time:
We'll start with an outline of the entire week:
Monday - KB Circuit
Tuesday - Interval run or cycle workout
Wednesday - Heavy push day
Thursday - Heavy pull day
Friday - Interval run or cycle workout
Saturday - KB Circuit
Sunday - Rest Day
For the KB circuit days, follow the template I've laid out here.
Here's an example of what you could do for the heavy days:
Push
Bench Press 5 sets, 5 reps each
DB Push Press 4x6
Bar Dip 3x8-10
Skullcrusher 3x8-10
Pull
Deadlift 5x5
Lunge 3x8-10 ea leg
Pull Ups 30 reps total, as many sets as it takes to get there
1 Arm DB Row 3x8-10
Barbell Curl 3x8-10
And for the cardio days, simply do an interval run of your choice - www.crossfitendurance.com has an endless supply of great interval ideas.
We're able to get two days of kettlebells, two days of cardio interval training, and two days of heavy lifting. A great program to build strength and endurance at the same time. Give it a go and let us know what you think!
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