21 Minute Interval Conditioning Workout – Let’s GO!

Hi all,

I had planned to get up early today to do a strength section and a conditioning section, but I kinda slept in (though I had been awake for 30 hours, so I needed it). Anyway, I only had time to do the conditioning part, and boy was it tough! I was really energetic so put my all into getting good numbers.

The Workout

So, set your Gymboss Interval Timer for 21 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of the following 7 exercises. My reps and weights are in brackets as always 🙂

  1. Kettlebell Clean into Front Squat (right) (16kg) (11, 9, 9)
  2. Kettlebell Clean into Front Squat (left) (16kg) (11, 9.5, 8)
  3. Burpees (14, 12, 11)
  4. Two-Handed KB Swing (20kg) (31, 30, 30)
  5. Dynamic Squat (30, 28, 27)
  6. Plank Climber (last 2 rounds Elevated) (22, 19, 17)
  7. KB Vertical Swing Burpee (16kg then 20kg for last round) (13, 12, 8)

This workout is great for overall fitness, speed co-ordination, core stability and fat loss (if that is your goal). It includes a good mix of body weight and kettlebell exercises and I really enjoyed it. I felt my recovery speed was a lot better today than the last workout, so I was pleased to see that.

Over the next few days I hope to post the strength workout than I intended doing before this.

I hope you all enjoy this one in the mean time 🙂



  • May 6, 2011

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