Killer Kettlebell Workout!

Hi everyone,

Today’s workout really took it out of me! I like having the first part of a workout more resistance based and then Tabata Cardio at the end, using my Gymboss Interval Timer .

So the first part of the workout was based around 10 kettlebell resistance exercises. One set of each exercise was completed. If you want you can cut down the reps and do two sets of each exercise, but today I stuck to one super set 🙂

1. Kettlebell Squat into High Rotation x 16 reps (12kg)
2. Kettlebell Press-up into Renegade Rows x 12 reps (1 press-up to 2 rows = 1 rep)
3. Kettlebell Reverse Lunge (right) x 15 reps (2x12kg)
4. Kettlebell Reverse Lunge (left) x 15 reps (2x12kg)
5. Kettlebell Sumo Deadlift x 15 reps (2x12kg)
6. Kettlebell Windmill (right) x 10 reps (12kg)
7. Kettlebell Windmill (left) x 10 reps (12kg)
8. Kettlebell Single-leg Deadlift (right) x 10 reps (2x12kg)
9. Kettlebell Single-leg Deadlift (left) x 10 reps (2x12kg)
10. Kettlebell Push-press x 15 reps (2x12kg)

Bodyweight Tabata Interval Training. Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 second MAX effort. Perform 2 sets of these exercises:

1. Dynamic Squats
2. Mountain Climbers
3. Lunge Jumps
4. Squat Jump Jumps

Now curl up and die! LOL Well, maybe not, but you’ll feel like it!

Good luck

See you soon

Marianne