Hot Body Conditioning Circuit | Kettlebell & Body Weight Home Workout

Hey everyone,

I will be 100% honest that I chose the “Hot Body” part of today’s title as an experiment to see just how many more views I would get on my video haha!! I did this before with my Summer Bikini Blast Workout and it’s just amazing how much a difference it makes when you “sex up” the titles. Guess a lot of people just want a hot body or want to look at one 😛

Anyway, as you can see from the video itself, there is nothing remotely more sexy about me in it 😉 That being said, I do believe that as a byproduct of training for strength and performance you will be more confident, healthier and better conditioned which certainly makes you more beautiful 🙂

Oh I was glad to return to my comfort zone today with this workout! I just love the flow of these interval training workouts because they are intense, effective and fun!

The Workout

Set your Gymboss Interval Timer for 24 cycles of 20 seconds recovery and 40 seconds effort. Feel free to play around with the intensity by changing the interval times; for me I felt like longer recovery would serve me better. I also didn’t go too heavy today as I have a few DOMS in my shoulders from yesterday’s dip mania!

Complete 3 rounds of the following 8 exercises:

(Notice my reps per exercise and weights used in brackets)

  1. Kettlebell Goblet Squat and Press (16kg) (13, 12, 11)
  2. Side to Side Step Ups (42, 40, 40)
  3. Two-Handed Kettlebell Swing (20kg) (27, 27, 27)
  4. Stand-Kneel-Stand (16kg) (14, 13, 13)
  5. Stand-Kneel-Stand (16kg) (13, 13, 12)
  6. Renegade Row (2x16kg) (15, 16, 14)
  7. Burpees (11, 10, 10)
  8. Dynamic Squat (34, 32, 19)

All done!I hope y’all love this as much as I did. It is the perfect way to compliment strength training.

Finally, I have a discussion topic for you today.

Should you increase your activity levels to try and off-set a festive diet? With Thanks-Giving and Christmas upon us, should you be as strict about your diet, or should just try to minimise the “damage” to your body composition by adding a little extra training? Or do you do neither and let nature take its course?

I have already made up my mind on this, but I am interested to know what your views are. Can you out-train a temporary bad diet?



  • November 22, 2011

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