Kettlebell Kick-Start | 18 Min Interval Training Home Workout

Hi everyone,

Hope you all had a great weekend? I’d like to hear if anyone did anything extra fun?  I went out with a bunch of girl friends for a big feed and few drinks. Was a great wee night, but I was ready for a chill-out session on Sunday. I sat and got caught up on all my TV programs (Grey’s, CSI, Mentalist, Bones etc etc … ).  It was nice to see my friends, but equally nice to relax on my own.

Anyway, the weather here seems to be picking up, so I decided to head outdoors for a blast of KBs and VitD with this short but sweet Interval Workout.  Please please don’t judge my gardening skills, or lack there of 🙁 First of all, I don’t have a lawn mower (so I need to ask my landlord to cut the grass), second of all – I hate bugs and creepy crawlies, so I stay well away from the flower beds, hedges and edges … because that’s where they lurk! But the buzzing ones still manage to seek me out no matter where I go … eeek!


The Workout

Set your Gymboss Interval Timer for 18 cycles of 15 seconds rest and 45 seconds effort (or what ever interval breakdown works best for you), and complete 3 rounds of the following 6 exercises. My reps per exercise are in brackets btw:

  1. Reverse Lunge (right) (20kg) (15, 14, 14)
  2. Reverse Lunge (left) (20kg) (16, 15, 15) – I hate when the sides don’t match, but my right hip has been “annoyed”
  3. Suitcase Deadlift Burpee (2 x 20kg) (12, 11, 11)
  4. Dynamic Push Ups (16, 15, 13) – DEATH!
  5. Bent Over Alternating Row (20kg) (15, 14, 12) – feel free to do doubles btw 😉
  6. Alternating Swing (20kg) (30, 29, 30) – think I need to upgrade – not as taxing anymore.

Great workout! Loved being outside, and really loved that it was only 18 mins!!  After the workout, the sun came out and I got to read Kindle and sunbathe a while 8)

Hope you enjoy it too.



Just to make you all smile, I saw this picture and it cracked me up! When I was younger, people used to always ask me “what’s wrong Marianne?” or “are you ok?”, saying I always looked so serious/grumpy. And I could never understand, because I felt just fine inside. And I used to respond with “This is just my relaxed face, I can’t help it!”. I feel this bird’s pain! What’s even funnier, is the other bird in the background! LOL Anyway,  I thought it was funny … it takes very little to amuse me … 😛

  • May 22, 2012

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