The training for today: A kettlebell circuit for the more advanced kettlebell trainee. The exercises in this circuit are excellent to lose weight, burn fat, improve endurance and the ability to deliver force quickly. Some of the exercises are a little more difficult than in previous kettlebell circuit, so you might have to practice a little with lighter kettlebells before switching to heavier ones. Be careful with the last kettlebell rotation exercise. Don’t go to far and it is recommended to keep the kettlebell light (4kg or less) like in the movie.

Stand with your feet wider than your hips (around 1,5 times wider), grab the kettlebell with both hands and make sure before you start that your back is straight. Lift the kettlebell quickly off the floor by extending your knees. When the kettlebell has momentum and is around hip height pull the kettlebell up to chest or a bit higher level by bending your elbows outwards and keeping the kettlebell close. Lower the kettlebell again to the floor.
10x Kettlebell Swing

Stand with your feet slightly wider than your hips, grab the kettlebell with both hands and make sure before you start that your back is straight. Swing the kettlebell forward to shoulder level by quickly straightening your legs and lean back by extending your hips. Let the kettlebell swing back between your legs and let your arms bounce on your upper legs to start the next swing.
2x 10x One Arm Kettlebell Swing Punch

Stand with one foot forward and one back. Make sure your back is straight and grab a kettlebell with one hand. Swing the kettlebell forward just like in the regular kettlebell swing, but pull it towards your shoulder at the highest point just before it starts to drop. When  you have pulled the kettlebell towards you, immediately push it away from you towards its’ highest position and finish the swing downwards. Repeat this of course with the other arm.
2x 10x One Arm Kettlebell Rotation

Stand with one foot forward and one back. Make sure your back is straight and grab a light kettlebell with one hand. Swing the kettlebell diagonally from just next to your knee to above shoulder level by swinging both with your shoulder and rotating your torso. Maintain an extended arm during the movement.
When you get fitter you can do multiple rounds to increase effectiveness and training stimulus. Or you can increase the weight of the kettlebell in one or more of the first three exercises.

See also:

-High Intensity Kettlebell Circuit

-High Intensity Bodyweight Workout

-Metabolism Booster: Sandbag Circuit Workout 1