Bodyweight vs Kettlebells – Mix ‘n’ Match

Hi everyone,

This workout contains a good mix of bodyweight exercises and kettlebell exercises. Although I love both types of training separately, I also like to mix things up a bit. The resistance mixed with cardio, plyometrics and floor work creates a highly dynamic workout and provides the perfect opportunity to burn more calories!
In addition I challenged myself to perform the pistol with an 8kg kettlebell. I’m not perfect at it by any standard, but I think I did ok! The pistol was not the only exercise in this workout I found challenging, I found it difficult performing the Kettlebell High Pull correctly too, so this is one I’m still working on. Think it’s a rhythm thing 🙂

I don’t like my ability or progress to plateau, so I think by challenging myself to new and more difficult exercises or advance existing exercises enables me to constantly improve. It also helps with focus and, when I succeed, it boosts my motivation and proves that all my hard work is paying off.

The Workout

So this workout consists of 7 exercises per round. I completed 3 rounds in 20 min 13 secs. I felt great afterward simply because of the pistol success. I hope you will challenge yourselves to new goals, it’s never good to stay still for too long, you don’t want to end up in a rut.

The exercises are as follows:

  1. Two-handed Kettlebell Swing (or mix n match with Alternating KB Swing) x 30 reps
  2. Dynamic Squats x 20 reps
  3. Kettlebell High Pulls x 15 reps each side
  4. Close Press-up x 15 reps
  5. Pistols with Kettlebell x 2-3 reps each leg
  6. Kettlebell Vertical Swing x 15 reps
  7. Lizard Press-up x 20 reps

I hope you enjoy this workout as much as I did.  See you soon


PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.

Gymboss miniMAX

  • February 20, 2010

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