Get Your Fire Started | Full Body Kettlebell Home Workout

Hi everyone,

So it’s been a while since I posted a workout. Sorry about the wait, but I have been preoccupied with getting my New Project up and running, and I have been making a real effort to balance my work life and play life.  Because I enjoy my blogging and Personal Training so much, I have the tendency to spend too much time networking online and not enough time nurturing my offline relationships. So this is something I am changing.  Not only am I setting myself work hours for my online stuff, I am setting myself days off. Imagine that!

The other thing that is happening is that I am finally reducing my nursing hours from 3 to 2 nights per week to help reduce over all stress on the work-life front and give me more freedom to boost my Personal Training Projects.  There are so many things just around the corner that I am so excited about and can’t wait to share with you. If I could be more specific, I would!

Speaking of projects, I have had countless requests for a post on my mobility drills and more info on my spinal movement “rehab” I have been talking about.  I am waiting on the publication of an excellent article by Dave Dallanave on this topic (an article he privately sent me a month or two ago as a way to offer his help to my SI Joint situation). I want to use this article as a reference, so I’d rather wait until his article is posted 🙂 But I will get all the info together for you, so you can all decide for yourselves if the same drills will help you.  In other words – I’m on it 😀

Now onto today’s workout!

The Workout

Couplets Couplets, glorious couplets!  I love em!

There are 5 couplets and I aimed to perform 2-3 rounds of each before moving on to the next one.  In reality, I performed 3 rounds of the first couplet and 2 rounds of all the others (except couplet 3, as I explain in the video).  Some couplets are more strength-focused (with set reps) and others give you a blast of conditioning/cardio type exercises (intervals).

For the interval-based couplets, set your Gymboss Interval Timer for either 4 or 6 cycles of 20 seconds rest and 40 seconds effort (or what ever times you prefer) and complete the said rounds.

Couplet 1

  1. Good Old Goblet Squat x 12 – 15 reps (24kg)
  2. Diamond Push Ups x 12 – 15 reps (15, 12, 12)

Couplet 2 (intervals 20/40)

  1. Burpee (minus Push Up) (16, 14)
  2. Two-Handed KB Swing (24kg) (27, 28 )

Couplet 3 (only demonstrated the first exercise due to SIJ Pain)

  1. Single-Leg Deadlift (right and left) x 12 – 15 reps each leg
  2. Double KB Bent Over Row x 12 – 15 reps (2x16kg)

Couplet 4 (intervals 20/40)

  1. Side to Side Bench Jump Overs (about 48 – 52 reps)
  2. Dynamic Squat (30, 30)

Couplet 5

  1. Side Bends (12kg) x 12 reps each side
  2. Plank Climber x 40 seconds (didn’t count)

This was a good workout today. I found couplets 1 and 2 the most challenging! I really like the Diamond Push Ups!

Hope you all enjoy it and I’ll be back soon with more 😀



  • August 22, 2012

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