Before I went away I was convinced that because I work night duty I would be immune to Jet-Lag. Well, since I got home I have felt pretty much like a zombie. I did a workout yesterday and I only managed to use a 14kg Kettlebell (but 20kg for the swings) :-/ What a difference tiredness makes to performance. Just remember this the next time you feel drained of energy. It’s ok to drop the weight. It’s better that hurting yourself being stubborn.
Today I feel a little more like my normal self which is good because I can’t wait to get my training back on track.
The day I was leaving the USA, I decided I had to take the chance to film a second workout there. Melissa was unable to take part as she was schooling her kids, so I went solo on this one. But she was there in spirit.
Keeping things simple, I opted for 3 rounds of 6 exercises in an interval set up. With the heat rising, I decided to have longer recovery periods between each exercise and each round. You may choose this set up too, or you can go for 18 cycles for more of a challenge. I set my Gymboss Interval Timer for 6 cycles of 20 seconds rest and 40 seconds effort. I used a 16kg standard sized KB and a 20kg Pro Grade through the workout.
My reps per exercise are noted below:
- Kettlebell Alternating Reverse Lunge (20kg) (16, 20, 17)
- KB Vertical Swing Burpee (20kg then 16kg in last round) (8, 7, 7 )
- Two-Handed KB Swing (20kg) (27, 27, 26)
- KB Alternating Bent Over Row (16kg) (16, 14, 10)
- Dynamic Push Ups (17, 16, 11)
- Dynamic Squats (32, 30, 33)
This workout was just what I needed to help me make it through the long journey home, so I was very glad I did it. However, it was so difficult in the heat! I had to drop the weight down for the vertical swings which never happens and the rows seemed more challenging than usual too!
Anyway, I hope you will give this one a go as it is a nice length for when you are pushed for time.