The Time Crunch Kettlebell Circuit

This is a great option for those busy days when you can barely squeeze in any training.

Written by Justin Lind Last updated on Dec 6, 2022

Follow along with me and two fellow RKC trainers for a kettlebell workout aimed at balance, coordination, and stability. This is a very quick circuit that will cover all your bases. It is a great option for those busy days when you really need to squeeze in some training.

You need only a matching set of kettlebells and a little floor space. I recommend that you begin with a weight that you can easily press and hold overhead. You can always repeat it later with something heavier.

We begin with slower, more deliberate movements so that you can jump straight in. I recommend that you do a general warm up before beginning. A fantastic and quick option from Chris Holder is the Cal Poly Hip Flow.

This training session features several movements that you might be unfamiliar with. You may review the following articles to ensure comfort and proficiency:

The Time Crunch Kettlebell Circuit

Part 1

3/3 Turkish Get Ups per side (alternate)

Part 2

3-5 rounds:

5 Bottoms-Up Press (non-dominant arm)
5 Single-Leg Deadlift (kettlebell remains in pressing arm)
5 Bottoms-Up Press (dominant arm)
5 Single-Leg Deadlift (kettlebell remains in pressing arm)

Part 3

8-6-4-2 reps of:

Double KB Gunslingers
Double KB Push Press
Double KB Lunges (overhead, front rack, or farmers carry)

1. Perform each complex unbroken

2. Rest 5 breaths between each complex

More kettlebell complexes to get you smoked in minimum time:

Kettlebells Work: But Can You Endure the Chain of Pain?

About Justin Lind

Justin Lind has been an athlete and student his whole life. While hobbies and sports have come and gone, one thing has remained: a commitment to constant improvement of movement quality. Besides an obsession for health and athletics, Justin remains the consummate student and teacher.

Justin has a passion for learning how to glean the most valuable information from many different communities and philosophies. A former mechanical engineer turned coach and writer; he applies his analytical and structural ways of thinking to the world of health, fitness, and athletics.

While training heavily as a competitive Olympic lifter and CrossFit regionals athlete, Justin suffered a back injury that completely shifted his fitness and movement paradigm. He committed to understanding the flip side of intense training: recovery, mobility, and self-care. Justin soon left engineering to focus on creating empowered athletes who are highly in-tune with their bodies.

In addition to a B.S. in mechanical engineering from California Polytechnic State University at San Luis Obispo, Justin holds certifications in CrossFit Level 1, RKC Level II, and USA Gymnastics.

Justin is currently travelingthe U.S. full-time. He offers remote coaching and workshops for both kettlebells and gymnastics skills at CoachJustinLind.com.

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