Powerful Back 45lb Kettle-bell Workout Circuit

This circuit includes a 45lb kettle-bell workout for back muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. The level of this exercise is advance and do not recommend starting a routine unless you speak with your doctor first. Outfit details linked at the bottom of the post.
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Don’t have a kettle-bell? Grab the sleek design of the ones I have here.

Deadlift

Deadlifts are one of the best workouts for your back! Start in a standing position, feet shoulders width apart, with your kettle-bell on the floor in front of you. Slightly bend your knees and bend over to pick up your kettle-bell. As you may have heard before, don’t pick up with your back but use your bent knees and lift with your legs. Come to a standing position while taking a deep breath in. Stay in this position for 3-5 seconds. Slightly bend your knees and bend over to lower your kettle-bell to the ground and take a deep breath out.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Kettle-bell Swing

This is a good whole body exercise that involves a little cardio.  I really felt it in my lower back the first time doing this exercise. Start in a standing position with feet shoulder width apart. Have your kettle-bell on the floor in front of you. Slightly bend your knees and keep your back straight as you lift your kettle-bell. Swing your kettle-bell in front of you about 4 inches high and bring it back through your legs pass your knees about an inch or two.  Take a 30 second rest and repeat for 12 repetitions and move on to the next exercise.

Kettle-Bell Swing

Good Mornings

These are one of my favorite back exercises because it’s really easy to do! Start in a standing position with feet shoulder width apart. Lift your kettle-bell and lift it to one side of your neck/shoulder as you lean forward to put it behind your head. Hold the kettle-bell by its handle in a comfortable position. Bend over so that you are at a 45-90 degree angle. Lift yourself back up into starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.
Good Mornings

Bent Over Rows

Start in a standing position with feet shoulder width apart and your weight on the floor in front of you. Slightly bend your knees and lean forward and at a 45-90 degree angle. Pick up your kettle-bell in your hand and pull it torwards your chest as you are leaning forward. Keep your back straight. Lower your kettle-bell back down so it hangs in front of you.   Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.
Bent Over Rows

Single Arm Bent Over Rows

Start in a standing position with your kettle-bell on the floor next to the side of your left or right foot. Step your opposite foot from the side you are starting on out in front of you. Lean forward and put your other foot a step behind you. Pick up your kettle-bell in your hand and pull it towards your side as you are leaning forward. Keep your back straight. Lower your kettle-bell down to the starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.Single Arm Bent Over Row

Outfit details

White Nike Tank Top

Grab my Nike tank top here!

Leave in the comment below of what you liked and didn’t like about this circuit!

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