21 EXTREME KETTLEBELL/BODYWEIGHT CIRCUITS Warm-ups 5 minute Warm-up, 1 minute each: Jog in place, Front Kicks, Jump Squats, Side-to-side Twists, Front-to-back Arm Circles

Cool-downs 5 minute cool-downs: Full Body Stretches, Isolated Muscle Group Stretches, Deep Breathing, Joint Rotations

Workout 1 Perform circuit 4 times:

One Hand KB Swing (10 reps right/left) KB Swing to Clean (10 reps right/left) Kettlebell Rack Position, Step-back Lunges (10 reps right/left) KB Overhead Press (10 reps right/left) 30 seconds rest

Perform circuit 1 time and rest for 30 seconds:

KB Goblet Squats (10 reps) KB Sumo Deadlift High-pulls (10 reps) Burpees (10 reps) KB Goblet Squats (8 reps) KB Sumo Deadlift High-pulls (8 reps) Burpees (8 reps) KB Goblet Squats (6 reps) KB Sumo Deadlift High-pulls (6 reps) Burpees (6 reps)

Perform circuit 3 times:

KB Goblet Squats (10 reps) Burpees (10 reps) Spiderman Step-up (10 reps each leg) Two Hand KB Swing (10 reps) 30 seconds rest

Perform circuit 2 times:

KB Bent Press (10 reps right) Side Plank (1 minute on right side) KB Bent Press (10 reps left) Side Plank (1 minute on left side)

Workout 2 Perform circuit 3 times:

KB Leaning Side Press (10 reps right/left) Two Hand KB Clean to Press (10 reps) Plank (1 minute)

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Workout 3

Rest for 2 minutes.

Perform circuit 3 times:

Set 15 minutes on the clock and perform as many rounds as possible:

KB V Twists (10 reps) Bicycles (15 reps) Plank (1 minute) Side Plank (30 seconds left/right)

Two Hand KB Swings (10 reps) Two Hand KB Clean to Press (5 reps) Down Dog to Cobra Pose (5 reps) KB Leaning Side Press (5 reps left/right)

Perform circuit 4 times:

KB Bent Press, Leaning Side Press, Front Squat, Clean (right side) Two Hand KB Swings (20 reps) KB Bent Press, Leaning Side Press, Front Squat, Clean (right side) Burpees (10 reps) 30 seconds rest

Workout 4 Perform circuit 3 times:

Single Hand KB Swings (10 reps right/left) Down Dog to Cobra Pose (10 reps) Seated KB Ab Twists (10 reps)

Workout 5 Perform circuit 5 times:

Two Hand KB Swing to Squat (1 minute) KB Renegade Rows (10 reps right/left) Rest for 1 minute.

Perform circuit 3 times:

Double KB Clean to Press (10 reps) Single Hand KB Snatch (10 reps right/left) Push-ups (10 reps)

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Workout 6 Perform circuit 3 times:

KB Bent Press (5 reps right) One Arm KB Overhead Squat (5 reps right) KB Bent Press (5 reps left) One Arm KB Overhead Squat (5 reps left)

Set 10 minutes on the clock and perform as many rounds as possible: Single KB Clean (5 reps right) Burpees (5 reps) Single KB Clean (5 reps left) Burpees (5 reps) Two Hand KB Swings (10 reps)

Perform circuit 4 times: Seated KB Twists (10 reps) KB Turkish Get-ups (5 reps each side) KB Thrusters (10 reps)

Workout 7

Rest for 1 minute. Set 5 minutes on the clock and perform as many rounds as possible: Alternating KB Clean to Press (5 reps each side) KB Goblet Squats (10 reps) Rest for 1 minute.

Workout 8 Perform circuit 3 times:

KB Bent Press to Front Squat (5 reps right/left) Down Dog to Cobra Pose (10 reps) Plank (1 minute)

Perform Snatch exercises using a Pyramid technique: KB Snatch (1 rep right/left) KB Snatch (2 reps right/left) KB Snatch (3 reps right/left) KB Snatch (4 reps right/left) KB Snatch (3 reps right/left) KB Snatch (2 reps right/left) KB Snatch (1 rep right/left)

Set 10 minutes on the clock and perform as many rounds as possible: KB Goblet Squats (10 reps) KB Sumo Deadlift High-pulls (10 reps) KB Overhead Press (5 reps right/left)

Rest 1 minute.

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Two Hand KB Swings (7 reps), Burpees (7 reps) Two Hand KB Swings (6 reps), Burpees (6 reps) Perform 3 sets of: Two Hand KB Swings (5 reps), KB Bent Press (10 reps right/left) Burpees (5 reps) Two Hand KB Swings (4 reps), Rest for 1 minute. Burpees (4 reps) Two Hand KB Swings (3 reps), Perform Swing/Burpee exercises using Burpees (3 reps) a Ladder technique: Two Hand KB Swings (2 reps), Two Hand KB Swings (10 reps), Burpees (2 reps) Burpees (10 reps) Two Hand KB Swings (1 reps), Two Hand KB Swings (9 reps), Burpees (1 reps) Burpees (9 reps)

Workout 9

Two Hand KB Swings (8 reps), Burpees (8 reps)

Perform following exercises using a Ladder technique: KB Cleans (5 reps) KB Front Squats (5 reps) KB Press (5 reps) KB Cleans (4 reps) KB Front Squats (4 reps) KB Press (4 reps) KB Cleans (3 reps) KB Front Squats (3 reps) KB Press (3 reps) KB Cleans (2 reps)

Workout 10 KB Front Squats (2 reps) KB Press (2 reps) KB Cleans (1 reps) KB Front Squats (1 reps) KB Press (1 reps) Rest for 1 minute. KB Turkish Get-ups (10 reps right/left)

Workout 11 Perform circuit 6 times:

Burpees (10 reps) Two Hand KB Clean to Press (10 reps) Two Hand KB Swings (10 reps)

Perform circuit 3 times: Plank (1 minute) Seated KB Twists (10 reps) Bicycles (10 reps)

Rest for 1 minute. Page |5

Workout 12 Set 10 minutes on the clock and perform as many rounds as possible: KB Clean to Press (1 rep on right) KB Clean to Press (1 rep on left) Burpees (3 reps) KB Goblet Squats (5 reps)

Rest for 1 minute.

Perform circuit 3 times:

KB One-arm Sots Press (5 reps right/left) Thrusters (10 reps)

Perform 1 set only:

Down Dog to Cobra Pose (10 reps)

Perform circuit 5 times:

One Arm KB Thrusters (5 reps right arm) One Arm KB Swings (5 reps right arm) One Arm KB Cleans (5 reps right arm) Burpees (5 reps) One Arm KB Thrusters (5 reps left arm) One Arm KB Swings (5 reps left arm) One Arm KB Cleans (5 reps left arm) Burpees (5 reps) Rest for 2 minutes.

Workout 14 KB Swing Clean to Press (3 reps right arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (3 reps left arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (4 reps right arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (4 reps left arm) KB Sumo Deadlift High-pulls (10 reps)

Workout 13 Perform circuit 3 times:

Two Arm KB Swings (10 reps) KB Goblet Squats (10 reps) KB Figure 8s (5 passes forward/reverse) Rest for 1 minute. Plank (1 minute) Side plank (45 seconds right/left)

KB Swing Clean to Press (5 reps right arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (5 reps left arm) KB Sumo Deadlift High-pulls (10 reps) Rest for 2 minutes.

Perform circuit 3 times: KB Ab Twists (45 seconds) Plank (45 seconds)

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Workout 12 Set 10 minutes on the clock and perform as many rounds as possible: KB Clean to Press (1 rep on right) KB Clean to Press (1 rep on left) Burpees (3 reps) KB Goblet Squats (5 reps)

Rest for 1 minute.

Perform circuit 3 times:

KB One-arm Sots Press (5 reps right/left) Thrusters (10 reps)

Perform 1 set only:

Down Dog to Cobra Pose (10 reps)

Perform circuit 5 times:

One Arm KB Thrusters (5 reps right arm) One Arm KB Swings (5 reps right arm) One Arm KB Cleans (5 reps right arm) Burpees (5 reps) One Arm KB Thrusters (5 reps left arm) One Arm KB Swings (5 reps left arm) One Arm KB Cleans (5 reps left arm) Burpees (5 reps) Rest for 2 minutes.

Workout 14 KB Swing Clean to Press (3 reps right arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (3 reps left arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (4 reps right arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (4 reps left arm) KB Sumo Deadlift High-pulls (10 reps)

Workout 13 Perform circuit 3 times:

Two Arm KB Swings (10 reps) KB Goblet Squats (10 reps) KB Figure 8s (5 passes forward/reverse) Rest for 1 minute. Plank (1 minute) Side plank (45 seconds right/left)

KB Swing Clean to Press (5 reps right arm) KB Sumo Deadlift High-pulls (10 reps) KB Swing Clean to Press (5 reps left arm) KB Sumo Deadlift High-pulls (10 reps) Rest for 2 minutes.

Perform circuit 3 times: KB Ab Twists (45 seconds) Plank (45 seconds)

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Workout 15 Perform circuit 4 times:

KB Bent Press (10 reps right side) KB Leaning Side Press (5 reps right side) KB Suitcase Deadlifts (10 reps right side) KB Swings (5 reps)

KB Bent Press (10 reps left side) KB Leaning Side Press (5 reps left side) KB Suitcase Deadlifts (10 reps left side) 30 seconds rest

Perform circuit 4 times:

KB Turkish Get-ups (5 reps right/left) KB Ab Twists (10 reps) Bicycles (15 reps)

Set 10 minutes on the clock and perform as many rounds as possible:

Workout 16

Two Hand KB Cleans (5 reps) Thrusters (5 reps) KB Sumo Deadlift High-pulls (5 reps) Burpees (5 reps) Single Arm KB Swings (10 reps right/left)

Workout 17 Perform circuit 5 times: Alternating KB Clean to Press (1 minute) Plank (1 minute)

Perform circuit 3 times:

Down Dog to Cobra Pose (10 reps) Spiderman Step-ups (5 reps each leg) KB Goblet Squats (10 reps) Two Hand KB Press (10 reps) Rest for 1 minute.

Perform circuit 3 times:

Two Hand KB Swings (10 reps) Burpees (10 reps) One Arm KB Snatch (5 reps right/left)

Perform circuit 4 times:

Down Dog to Cobra Pose (10 reps) Spiderman Step-ups (10 reps)

Rest for 2 minutes. Perform circuit 4 times: KB Bent Press (10 reps right/left) Side Plank (45 seconds right/left)

Workout 18 Rest for 1 minute.

Perform circuit 3 times:

Plank (1 minute) KB ¼ Turkish Get-ups (5 reps)

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Workout 19 Set 10 minutes on the clock and perform as many rounds as possible: Burpees (3 reps) KB Clean to Press (5 reps right/left) KB ¼ Turkish Get-ups (3 reps right/left)

Perform circuit 3 times:

Alternating KB Clean to Press (2 minutes) Down Dog to Cobra Pose (10 reps) Rest for 1 minute.

Rest for 1 minute.

Perform circuit 3 times:

Thrusters (10 reps) One Arm KB Snatch (10 reps right/left) KB Ab Twists (10 reps)

Workout 20 Perform circuit 3 times:

KB Turkish Get-ups (5 reps right/left) One Arm KB Overhead Squats (5 reps right/left) Plank (1 minute)

Workout 21 Perform circuit 5 times: Alternating KB Clean to Press (1 minute) Burpees (1 minute) Alternating KB Snatch (1 minute) 45 second rest

Perform circuit 3 times: KB Bent Press (10 reps right/left) KB Suitcase Deadlifts (10 reps right/left)

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ABOUT THE AUTHORS Geoff Dixon, CST Geoff is a Certified Strength Trainer with over 30 years of experience in the Martial Arts. He has been working in the field of Post Rehab Joint Mobility for over 20 years. He draws on his own injuries and his studies with world-class teachers to craft his therapy sessions. Geoff incorporates Chinese and Ayurvedic Medicine, Tai chi, Qigong, Yoga, and Russian Mobility Exercises into his sessions.

Georgette Pann Co owner of NutriFitness LLC. She has 25+ years experience in the Health and Fitness field with expertise in fitness bootcamps. She is author and creator of the best selling "Sure Victory Fitness Bootcamp Business in a Box" at http://thefitnessbootcamp.com and Sure Results: The Ultimate Book of Bootcamp Workouts http://fitnessbootcampworkout.com. To grab some Free Bootcamp Business Building Tools go to The Fitness Bootcamp Inner Circle Blog for bootcamp trainers and fitness Pros at http://thefitnessbootcampclub.com

Tammy Greear Tammy is co-owner and business manager of NutriFitness Personal Training Studio http://thenutrifitness.com. She is a Certified Personal Trainer and has over 15 years experience in the Health and Fitness industry with expertise in weight loss/gain, nutrition, bodybuilding, fitness contest preparation and fitness bootcamps. She is creator of Zen-Tempo body flow workout and WIRRED fitness endurance workout. Tammy co-authored the best selling “Sure Victory Fitness Bootcamp Kit” available at http://thefitnessbootcamp.com

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