Kettlebell Home Strength Workout | Free Workout Videos

Hi everyone!

Another crazy week has nearly passed me by and I am super excited about this weekend …. I am heading to Munich for 2 days! My aunt and uncle live there and this weekend marks their 25th Wedding Anniversary 🙂 My mum and I are flying over to help them celebrate 😉

I absolutely adore Munich and I love visiting family and friends when I can. Actually I am planning to meet up with a regular myomytv reader too. We were in Malta at the same time last September and got to meet!  Since then, she has grown to become a very good friend and I am especially looking forward to catching up over a pint of Bulmers (aka a version of Magner’s Irish Cider). I will imagine there will be quite a lot of alcohol consumed this weekend … which I hope I can cope with, after nearly 3 weeks with virtually zero wine/cider/gin passing my lips! Hopefully my liver will be ready to receive my offerings  😉

Okay, enough about DRINK! Let’s continue with the matter at hand …

The Workout

Something a little bit different today folks. No intervals, just 2-3 rounds of reps!

There are 5 exercises and the aim is to perform this workout as a circuit, rather than sets. Then there is a nice Tabata at the end for anyone who loves that extra little oomph!

  1. Turkish Get Up x 3 reps each side (I used 16kg for the first round and 20kg for the second)
  2. Single-Leg Hip Thrust (with a slight pause at the top) x 12 – 15 reps each leg
  3. Military Press x 8 – 12 reps (14kg then 16kg) … seriously need to work on these!
  4. Single Arm Row x 8 – 12 reps (16kg then 20kg)
  5. Single-Leg Hamstring Curls (on Stability Ball) x 12 – 15 reps … KILLER!!


Below are 2 options for the Tabata. “Plan A” is what I started to do, but had to change because I was sore; “Plan B” is what I did instead … obviously ! Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort. Complete 2 rounds of either, or just both of the following plans:

Plan A

  1. Single Arm Swing (right)
  2. Mountain Climbers
  3. Single Arm Swing (left)
  4. Burpees

Plan B

  1. Two-Handed Swing
  2. Dynamic Squats
  3. Two-Handed Swing
  4. Burpees

That’s it for today folks.  I hope you all have a wonderful weekend and I will share some photos of my Munich trip next week, for those who are interested.

Thanks for reading


  • June 22, 2012

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