Today’s workout is a short, intense Kettlebell blast, intended to challenge your endurance and work on conditioning. I cannot claim I designed this as I stole it from another blog called Allie McKee Fit to Figure. Allie went from being an average fit girl to a Figure Competitor. This girl is pretty darn fit and she has loads of strength and conditioning workouts on her site to give you plenty of ideas if you fancy checking it out.
I like to have inspiration around me, and I think I have found a ton here.
The Complex is 10 reps of 10 exercises performed back to back for time. You can do one, two or three rounds – depending on your time. This would be a good finisher to a lower body strength workout.
I decided to give this a try today. I started out using my 14kg Kettlebell (as I am not great at snatches and want my skin to remain ON my palms LOL), but I downgraded to the 12kg as I fatigued.
Use your Gymboss Interval Timer to time your attempt, record it and then try it again down the line and see how you improve 🙂
The exercises are:
- Kettlebell Single Arm Swing (right) x 10 reps
- Kettlebell Single Arm Swing (left) x 10 reps
- Kettlebell Clean (right) x 10 reps
- Kettlebell Clean (left) x 10 reps
- Kettlebell Snatch (right) x 10 reps
- Kettlebell Snatch (left) x 10 reps
- Kettlebell Front Squat (right) x 10 reps
- Kettlebell Front Squat (left) x 10 reps
- Kettlebell Push Press (right) x 10 reps
- Kettlebell Push Press (left) x 10 reps
Now try 2 more rounds LOL!
Round 1 – 5:35 :/ Round 2 – 4:09 Round 3 – 3:58 (not the best, but ok)
Now, the design for this complex is not set in stone, so you are free to mix up the order of the exercises, or even substitute exercises for others, play about with it and make it your own 😀 Also try and choose a weight that you think you can complete the whole workout with. Although I realise that sometimes we can use heavier weights for the likes of the squats, so you can change if needed.
I decided this was enough for me today as I am working more on legs in the gym. But take this sort of workout with you when you are heading to the gym and add it in for an extra “Twist” to your session.