A Little Update and a Crazy Kettlebell Combo Home Workout | Interval Training

“Bug” (aka Squirt) joined me outside while I was reading my Kindle – so cute!

Hi everyone,

This week we have had a little heat wave in Northern Ireland! It has been amazing and I have been topping up my Vitamin D at every given moment! My Kindle and I have been heading off on little trips together too. And honestly, I have never felt so content as I have this week – I’m not quite sure what happened, but that corner I turned last week, now seems like a distance dot.  Two days ago I started reading a life-changing book (The Secret). It has not just opened my eyes to why some aspects of my life had drifted downwards over the past year, but it has opened my MIND to how I have the ability to get what I want from life, I just have to think it and believe it! As you know I have also read “Battlefield of the Mind” by Joyce Mayer, and while I found that book to be truly inspiring, I have found that The Secret has pushed me to the next level of getting my life on track (edit: following this book, I was guided to read “The Secret Things of God”, which got me seeking a *personal* relationship with Jesus Christ).

While I am on the topic of books, I had pre-ordered “Quiet: The power of introverts in a world that can’t stop talking” a few weeks ago, and it’s finally arrived, so I can’t wait to read it!  My whole life I have had a love/hate relationship with my Introverted ways and I constantly put myself under immense pressure to be more “out-going”, less awkward and to quit fearing being put on the spot in social gatherings …. I am NOT an entertainer … I cannot not command a crowd … or be funny on purpose (often this is accidental and could actually be people laughing at my weird mannerisms or other quirks), but in such a loud world I have always felt I should be different and louder to be seen as “valuable”. I even blamed my introversion on my up-bringing. But, as it turns out, there’s no need for blame, resentment, fear or shame … this is just the way I am, and I am NORMAL after all!  I think a lot of introverts feel this way, so it’s good to know that Awkward is COOL! LOL

Here is a video of Susan Cain talking about The Power of Introverts. This video had a large part to play in pulling me out of the hole I was in, because I felt my introverted ways would only ever hold me back … not realising that they are likely the reason why I have got so far! It’s all about perception people, perception! 🙂

There’s simply no question about it – each of us has the ability to attract what we want in life.  What most of us do instead is think about what we don’t want or don’t have.  Your thoughts govern your feelings, so if you are only ever thinking “I am fat”, “I am weak”, “I just can’t do pull ups” etc then you will always feel bad about these things and never make the progress you really want. Start to visualise the life you DO want and begin to emit good feelings and attract good things.  At worst you will see the bright side of everything, at best you get EVERYTHING you want. So you have nothing to lose by trying!

The Workout

Earlier in the week I posted the Best Beginner’s Home Workout Routines to help newbies get started, so today I am focusing on my more experienced readers and giving you an High Intermediate/Advanced Strength and Conditioning Workout.

What makes this workout more advanced? The exercises are all combinations and the intervals are longer!

Set your Gymboss Interval Timer for 18 cycles of 25 seconds rest and 1 min effort. Complete 3 rounds of the following 6 exercise combos. The weights I used and my reps per exercise (except the swing) are indicated in brackets below.

  1. Thruster into Reverse Lunge (right) (16kg) (8, 7, 7)
  2. Same on Left (8, 8, 7)
  3. Burpee (with push-up) into Pull Up (6.5, 6, 5) – these are totally badass!
  4. Contra-Lateral Single-Leg Deadlift with Row (right leg, left arm) (16kg) (7, 7, 7)
  5. Same but opposite sides (8, 7, 6)
  6. Roundabout Swing (20kg) – couldn’t be bothered counting these

I really enjoyed this workout because a) there was lots of concentration required so it went in really quickly and b) because I was outside in the beautiful sunshine!

Let me know your feedback on any of the topics on today’s post. I always love to hear from you 🙂



  • March 29, 2012

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