Hi everyone,
This week I have been very lazy with my workouts and my activity in general. And unfortunately my diet hasn’t been as good. I have been low on energy for some reason, so I decided to take it easy as my body obviously needed it. I had a few muscle strains from last week and I thought I’d be best to let them resolve rather than over-train. Plus my hours in work were all over the place – so that hasn’t help things either. But I’m feeling much better now, so I was ready for some new exercises today.
The Workout
This workout consists of 6 (said in video 8 by mistake) main Kettlebell exercises in a round, these exercises are repeated 3 times before moving straight into my challenging Tabata Interval session at the end (this time with Kettlebells). The workout started off slow, but then I got really into it and I really enjoyed the Interval at the end.
Again for the Tabata (great for fat loss) I set up my Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds of MAX effort.
The exercises are as follows:
- 2-handed Kettlebell Swings x 40 reps (round 1 – 12kg, rounds 2&3 2x12kg)
- Kettlebell Farmers Walk x 20 steps (2x 12kg)
- Kettlebell Dive Bomber (8-10 reps)
- Double Kettlebell Rows x 12-15 reps
- Double Kettlebell Stiff-leg Deadlift x 15 reps
- Kettlebell 90 degree Shoulder Press x 12 reps (each side with 12 kg)
Now repeat 2 more times. Then complete the following exercises Tabata style:
- Single-handed Kettlebell Swing (right)
- Single-handed Kettlebell Swing (left)
- Kettlebell Snatch (right)
- Kettlebell Snatch (left)
- Kettlebell High-pull (right)
- Kettlebell High-pull (left)
- Alternating Kettlebell Swing
- Double Kettlebell Swing
I was ready to collapse at the end of the Tabata, but I was really pleased to see that my snatches are improving. Think the high-pulls still need a little bit of work, but I’m getting there which is the main thing.
Hope you enjoy this workout and I’ll be back soon with more.
Marianne
sorry, hope my comment didn’t go through 50 times, this dumb ipad won’t submit half my comments lol
LOL, I got it! You gonna give this workout a try? 🙂
those KB bombers look so tough! Gonna try them today thanks 🙂
Hey that was a good workout!
My shoulders are really feeling it now, but it’s all good!!
I’ve only been dong this a month and can really feel a difference, far quicker improvement than i’ve had before. Although I have few workouts that I really like and have repeated, I’ve mostly done a different workout each time. Do you think it’s best to have a few and repeat, so you can easily tell your progress with rep increases or time decreases? Or is variety really the spice of life and keeps you challenged?
oh yeah I have just ordered my 16kg KB so I am on the up 🙂
Steve.
Hi Steve, great work! Sounds like you are really progressing! AND you’re getting a 16kg 🙂
I have yet to repeat one of my workouts LOL And that’s not because I didn’t like them of find them challenging, but I simply don’t have time. Plus I don’t want to waste time repeating a workout for the site that people have already seen. I know people like to compete with themselves to measure improvement, so I probably should re-try some workouts. I know that if I was to return to my very early workouts, my technique and weights have all improved. I look back a cringe a bit at some of my technique LOL, so I could update a few workouts, maybe once a month. LOL listen to me thinking out loud 😉
Basically I am saying, do what suits you best. Because each time you return to a “set” workout, you can always advance it 🙂 They are, after all, only templates for you to do with what you please 😀 😀 😀
Cheers and good luck with the 16kg.
Marianne