Kettlebell Booty-Camp!

Hi everyone,

I am finally back with a new workout.  It took me a good few days there to recover from my heavy lifting on Sunday. I took Monday off completely, I did a short Tabata training session on Tuesday, Wednesday I had our Kettlebell Class to attend, so this is my first chance to film since.  I’ll hopefully be able to post a few workouts the rest of the week as I’m off work until next Monday.

As you know I like to do a bit of research for new exercises to do.  While browsing Tmuscle.com I came across an article about Tabata training.  Basically Tabata Interval Training a 4 minute long high intensity interval workout. There are 8 exercises and you have 20 seconds max effort and 10 seconds rest.  It is a proven method to extreme fat loss. However, because it only lasts 4 minutes, you MUST put in maximum effort.  You can use it when your short of time, or for your post weights cardio.  I have used Tmuscle’s sample workout plan for a Kettlebell Tabata workout at the end of my resistance workout – and it was a killer!!!

In addition to the Kettlebell resistance exercises, I added in some pistol practice at the end as I have been lazy with these lately.  When you stop doing an exercise for a while, you really lose your strength quickly, so I  hope I will continue to improve at these. They are definitely NOT my strong point :/

The Workout

So the workout was made up of the following resistance exercises first:

1. Kettlebell Squat into Shoulder Raise x 15 reps
2. Kettlebell Close Push-ups x 15 reps
3. Double Kettlebell Single-leg Deadlifts x 10 reps (each side)
4. Kettlebell Renegade Rows x 16 reps (total)
5. Kettlebell Windmill x 8 reps (each side)
6. Kettlebell Tricep Dips x 15
7. Bodyweight Squat Down, Pistol Up x 6 reps (each side)
8. Pistols x 5 reps (each side)

Then after a short rest (60 seconds) I set my Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds max effort.  I then performed the following Tabata Interval Workout to complete today’s session:

1. Single-arm Kettlebell Swing (right)
2. Single-arm Kettlebell Swing (left)
3. Kettlebell Front Squat (right)
4. Kettlebell Front Squat (left)
5. Kettlebell Push-press (right)
6. Kettlebell Push-press (left)
7. Two-handed Kettlebell Swing
8. Two-handed Kettlebell Swing

This last section definitely finished me off, what a challenge to keep going. The 4 minutes seemed like FOREVER lol. After I got my breath back though, I felt really energised and in a great mood, so it’s definitely worth the pain.

I hope you will join me soon for more new workouts.

Marianne