Cruel Kindness | Kettlebell Conditioning Workout

Hey all!

For those of you who missed my last update, there is a new girl group in town. Girls Gone Strong is the group formed by myself and the other lovely ladies I had the pleasure of getting to know back in August in the USA. We met up to train together and we instantly hit it off. Since then we have been planning a huge movement to help women (and men too) get strong! Our website will launch soon and we are planning another meet-up in just a few weeks time to plan our exciting future together; plus film loads of cool footage of training and more – so stay tuned. You can “Like” us on Facebook HERE, or follow us on Twitter HERE.

Today’s workout is one I did on Friday. It was late on in the day and I was feeling a little guilty for spending most of the day sat on the sofa watching the Mentalist and other things. In fairness to me, I has been working the night before and only managed to get a few useless hours sleep that afternoon – totally inadequate! So is it any wonder that I struggled to pull a strength training session out of the bag! I opted instead for a fun/hateful conditioning workout! Not that this was much easier, in fact it was really tough, but I managed to do an extra round than I planned and afterwards I felt great!

The Workout

The set up is very straight forward. Set your Gymboss Interval Timer for 20 cycles of 15 seconds rest and 45 seconds effort. Then complete 4 rounds of the following 5 exercises:

My weights and reps per exercises are recorded in brackets.

  1. Alternating High Deficit Reverse Lunges (20kg) (14, 13, 11, 11)
  2. Elevated Super Plank Climbers (eek!) (8.5, 8, 8, 6)
  3. Two-Handed Kettlebell Swing (20kg) (32, 31, 30, 31)
  4. Renegade Rows (20kg) (16, 15, 13, 12)
  5. KB Vertical “Swing”/Pull Burpee (20kg) (12, 11, 10, 11)

I then felt like collapsing into a puddle on the floor! What a challenge this was for me today. Those Elevated Super Plank Climber were TOUGH! Great workout though, just what I needed 😀

That’s all from me today everyone. I hope you all have a great weekend and I will keep you all posted on the happenings with Girls Gone Strong! Oh and don’t worry, I won’t be leaving myomytv – EVER!!!!!



PS – After watching the video back I was cringing at myself moaning AGAIN about being tired! Just for the record, there are plenty of days when I am not tired like this. These are the days that I use my energy and focus to go and lift some serious weight! As I said my barbell exercises are my focus right now and I use my KBs for conditioning. It’s a great way to train and it works well. And for those who are itching to see my barbell training, then I hope to have some proper footage soon of my typical gym training – as soon as I get filing permission somewhere 😀

PPS – Get excited, because you’re gonna see way more of THIS!

  • October 23, 2011

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