Lights, Camera, ACTION! Kettlebell Interval Routine

Time for a quick post today.  This workout was great, just what I needed to supplement a lot of high intensity training earlier in the week. Going high intensity all the time is not a good idea for your body. You need to recover and also try to provide different types of training stimuli.

Although each week I do 2 HIIT workouts, I try to vary the intensity even within those.  I was asked a while ago why sometimes I change the interval times?  Because sometimes my body needs more recovery.  If we just assume each day we are the same as before, we risk making a mistake and getting injured.  Things will never differ a lot, but even a small 5 seconds can make a huge difference to your performance AND results. It's important to listen to your body.

The Workout

I set my Gymboss Interval Timer  for 20 cycles of 25 seconds rest and 35 seconds effort --> this lowered the intensity and allowed me to focus on form.  I completed 2 rounds of the following 10 exercises, but feel free to add a third round.  My numbers are in brackets below:

  1. Thruster (right) (14kg, 16kg) (16, 12)
  2. Thruster (left) (same) (15, 12)
  3. Single-Arm Swing (right) (16kg) (24, 23)
  4. Single-Arm Swing (left) (same) (same)
  5. Super Plank Climber (12 push ups, 10) <== or do regular Plank Climbers (feet on floor)
  6. Clean (right) (16kg) (18ish, 17)
  7. Clean (left) (16kg) (same numbers)
  8. Alternating Single-Leg Hip Thrust (16, 15) <== or do Alt. Single Leg Glute Bridges, or X-Band Walk
  9. Inverted Row (12, 12) <== or do Alternating Bent Over Row, Ballistic Row, or Seated Band Row
  10. Skater Hops (didn't count) <== or do Jumping Jacks, Mountain Climber, or Burpees o_O

It was a lovely calm and effective workout. Great to do Cleans again, and I love single arm swings!!

Have a great weekend everyone!



  • January 11, 2013

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