Jump to it! Kettlebell and Body Weight Workout

Hi all,

This workout will challenge you is many different ways by helping you develop your strength, skill, agility, co-ordination, speed, while also assisting with fat loss and general conditioning.

During this workout I decided to practice my double KB Jerks (lol) – they are harder than they look. I was also attempting to get the breathing right, but I am clearly crap at that part. Anyway, I think it’s something that will be fun to work on and gradually increase the weight. For those who are not familiar with the Jerk, you could try Clean and Presses, or Push Presses instead.

The weather here is beautiful today, so the last thing I want to do is spend the day indoors on the computer, so I will run through the workout quickly 🙂

The Workout

Firstly, I set my Gymboss Interval Timer for one interval of 45 seconds for the timed exercise. The rest are set reps. I completed 2 rounds, but you could try for 3 rounds if you were feeling up for an extra challenge:

  1. Double KB Front Squat x 8 reps (2 x 16kg)
  2. Crazy Bench Jumps x 45 secs (couldn’t count)
  3. Double KB Stiff-Leg DeadLift and Row x 8 – 12 reps (2 x 16kg – 12, 11 )
  4. Crazy Bench Jumps x 45 secs
  5. Double KB Jerk x 8 – 12 reps (2 x 14kg – 12, 12 )
  6. Crazy Bench Jumps x 45 secs
  7. Double KB Alternating Reverse Lunge x 12 – 16 reps (2 x 16kg – 12, 12 )
  8. Crazy Bench Jumps x 45 secs

Now, curl up and die!


  • Try 30 seconds for the jumps
  • Perhaps replace the Crazy Bench Jumps for Side to Side Step Ups
  • Split the Double KB exercises and do single side.

This workout was tough, but fun. I must be crazy, but I love the bench jumps 😀

Hope you all hve a great day!



  • July 24, 2011

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