3 Tier Kettlebell and Body Weight Workout

Hi everyone,

After a nightmare of a week (workwise) I am back with a new workout. This last week I have been under a bit of stress and it has affected my strength already – just shows you how life really can interfer with training.  On Monday I went to Andrew’s first Kettlebell Class of the new year, after a 3 week break (the community centre was closed), the class nearly killed me! I think I need to work on my endurance, big time.

This workout is therefore based mostly on endurance. There are 3 stages or sections to it, all working the muscles slightly differently and, or course trying to exercise all muscle groups and ramp the heart rate up too. Today I reduced the weight I used to allow me to increase the pace. Mixing between the 12kg (blue), 14kg (white) and 16kg (yellow). Have to swallow my pride today and admit tiredness is a major factor in trying to training.

The Workout

Stage 1: Using Kettlebells and one bodyweight exercise (moderate weight), we are looking for max reps with good form. You also want slighly higher reps as the pace needs to be quite fast. I will offer suggestions below for beginners to modify. I haven’t yet got my new editing skills refined enough, to film the 3 levels for every workout. Most modifications for kettlebells is down to the weight you use, but I will suggest substitutes. Set your Gymboss Interval Timer for 12 cyles of 20 seconds recovery and 40 seconds effort. If you want a greater challenge, either increase the effort period or reduce the rest. Alternatively, if you are a beginner set the recovery to 30 seconds or more if needed, but try and resume activity to the max once you have recovered.

There are 2 rounds of 6 exercises, as follows:

  1. Kettlebell Thruster into Reverse Lunge (right) (beginners, either just do the thruster, or the lunge to start off)
  2. Kettlebell Thruster into Reverse Lunge (left)
  3. Dynamic Close Push Ups (beginners, push ups only, or wide squat thrusts)
  4. Kettlebell Single Leg Deadlift with Row (right) (beginners, do single arm row)
  5. Kettlebell Single Leg Deadlift with Row (left)
  6. Kettlebell Vertical Swing Burpee (beginners – just do vertical swing part)

Stage 2: Body Weight only section working on speed and endurance. More a cardio section with a longer effort interval. For me, I set my timer for 12 cycles of 30 seconds recovery followed by 1 minute effort. Again beginners play about with the intervals, but always remember recovery is equally important in interval training.

The goal is to complete 2 rounds of the following 6 exercises:

  1. Reverse Lunge Kick Ups (right) (beginners you can leave out the kick up, or just bring the knee up)
  2. Reverse Lunge Kick Ups (left)
  3. Mountain Climbers
  4. “Evil Jumps” (1 rep = 1 dynamic squat + 1 lunge jump each side) (watch your knees!)
  5. 2 Sumo Jump Burpee (with or without push ups or jumps)
  6. Side to Side Step Ups (my favorite, but alternatively – jumping jacks, skipping, high knees)

The final Stage of this workout may seem strange at the end, but I want to work on push myself through, so a little strength work here coupled with cardio. Because I have been without my pull up bar, I needed to go outside, sorry about the wind :/ But with my skipping rope to keep me moving and warm, I did 5 rounds of the following couplet. I set my timer to count down 1 minute for the skipping, but set the reps for the pull ups. I used my pullem bands to assist my pull ups, when needed, you can also use a chair or bench to support some of your body weight.

Complete 5 rounds of couplet as follows:

  1. 5 pull ups (varying hand position if you like) (First round I thought I’d see how many I can do in a row out of curiosity and did 6, which is actually an improvement 😀 )
  2. Skipping (free-style) x 1 minute (evil skipping lol)

This was a tough workout, but I enjoyed it very much. I think confusing the body is a good thing from time to time. Conventinally, you should do strength training first, but as it was only pull ups, I though I would squeeze this challenge in at the end – KILLER!! I really wish my pull up bar fitted these doors – my hands are in bits from the wood!

Love to hear from you as always.


  • January 14, 2011

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