Kettlebell Double Trouble

by Marianne  - May 21, 2010

Hi  everyone,

AT LAST i’m back with a brand new workout!  It really does suck sometimes having to go to work, but guess I gotta pay the bills 🙂

Anyway, things could be a lot worse, so I’ll stop complaining.  This workout today was torture … but in a good way.  I decided to plan the whole workout around using two 12kg  Kettlebells.  It’s a mixture of resistance and cardio exercises with the KBs, and then to finish off I added a Body Weight Tabata!  The main part of the workout has 8 exercises and the usual 2 rounds.

The Workout

I set my Gymboss Interval Timer for 16 cycles of 20 seconds rest followed by 40 seconds MAX effort.  After this I reset the timer for 8 cycles of 10 seconds rest and 20 seconds effort for the Tabata Interval Training at the end.  The entire workout is over in 20 minutes, but these 20 mins felt like an eternity!

For the first section the exercises are:

  1. Double KB Front Squats
  2. Double KB Swings
  3. Double KB Reverse Lunges (alternating)
  4. Double KB Push Presses
  5. Double KB Bent-Over Rows
  6. Double KB Sumo Deadlifts
  7. Double KB Close Push Ups
  8. Double KB Snatches (my nemisis)

Now the Body Weight Tabata exercises. I try not to over-complicate the Tabata exercises, because you need to be able to perform the exerises well to do the most reps in the short 20 seconds.  Exercises that focus on the large leg muscles are the best for Tabata, because muscle = metabolism.  The more muscle you stimulate, the more “fired up” you metabolism will be, at the time and for hours after!

These exerises are:

  1. Skater Jumps x 2 sets
  2. Mountain Climbers x 2 sets
  3. Lunge Jumps :/ x 2 sets
  4. Dynamic Squats x 2 sets

Now cool down, stretch and give yourself a big pat on the back, because that was one brutal workout!

I really hope you will challenge yourself to this and let me know how you find it.

Until tomorrow (yes, I’m making up for lost time people), when I’ll be back with another new workout.



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  1. This kicked my butt. I don’t have a Tabata so I aimed for 20 repetitions and if it felt like to much I would bring it down to 15. Thanks for posting this!

  2. Excuse me while i have a dumb moment. But can you remind me when you do the first part of the workout, do you do all the exercise through before you start the second round, or do you do two sets,and then move on to the next exercise.

    1. Tempest, the way I did it, as shown on the video, is complete one round of all the exercises, then repeat. However this, like all of my workouts, is not set in stone. Feel free to change things as you prefer. Doing the exercises in sets can be done too. The reason I didn’t do this is because I wanted to give the muscles a good “rest” before hitting them again with 24 kg 🙂

      Good luck with the workout, hope you enjoy it.

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