Hi everyone,
I have little time to talk, but I did get a great wee workout done today 😀 It’s a mix of Kettlebells and bodyweight. None of the exercises are overly complicated or advanced (except maybe the divebombers), so beginners can join in for this one too. Just do what you can. The thing that makes this workout difficult is the time intervals. You will be working for a full minute, then a short recovery of 20 seconds until the next exercise starts.
The Workout
Set your Gymboss Interval Timer for 24 cycles of 20 seconds and 1 minute and complete 3 rounds of the following 8 exercises:
- KB Sumo Burpee into Vertical Swing (14, 12 1/2, 11)
- Planks Climber (25,22,19)
- KB Side Step Up (right) (25,31,28)
- KB Side Step Up (left) (26,30,29)
- DiveBomber (19,16,14)
- Static KB Figure of Eight
- Double KB Bent Over Row (23,25,23)
- KB Alternating Swing (48,45,42)
This whole workout focuses on resistance and endurance. There is no place for using heavier Kettlebells as you will only fatigue too quickly and it will turn into a fight against failure, especially as there are 3 rounds and you need to last the full minute! So be sensible with the weight. I chose the 14kg for the step ups and rows in the first round and soon realised come the second round I needed to downgrade. This was the best thing to do as that way I made sure I was active throughout the entire effort period.
Anyway, I really hope you all find this a good workout too, I hope to be back real soon with a new one. Life is mad right now, but I won’t be forgetting my workouts 😀
See ya later guys and gals
Cheers
Marianne
