Combining Kettlebell Circuits with Suspension Training

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By Carolyn Hakes

Combining Suspension Training drills with kettlebell exercises is a great way to get a cardio workout while adding isolated exercises for upper and lower body.

For my clients, I use a GymBoss timer (available at GymBoss.com) and the TRX Suspension Trainer (available at FitnessAnywhere.com). Suspension Training is gaining in popularity throughout the country. Using nylon straps that are either anchored to the ceiling, a door jam or a stable outdoor object (i.e., tree), suspension training uses your own bodyweight for resistance while you position your feet to alter the level of difficulty. It may look easy….but it is challenging.

Typically I set my timer for 45 seconds with 5 seconds to move from exercise to the next. For every lower or upper body kettlebell exercise, I perform the opposing upper or lower body exercise on the TRX strap.

For example:

Set 1

Two Handed KB Swings (45 secs.)
TRX Bicep Curls (45 secs.)

Set 2

KB Seesaw Press (45 secs.)
TRX One Legged Squats (45 secs.)

Set 3

KB Squats (45 secs.)
TRX Tricep Press (45 secs.)

Set 4

KB Renegade Rows (45 secs.)
TRX Crossover Lunge

Try to incorporate other exercises, such as:

TRX Row

TRX Pushup

The combinations are infinite. Depending on the fitness level of your client, vary the rest time between sets. Sometimes I make it as simple as KB Swings to TRX upper body exercises. Back and forth. Either way, it’s a great workout and adds nice variety to a kettlebell workout.