Lucky Dip Kettlebell Circuit Routine | HIIT Training Workout

Hi everyone,

Today I have a real treat of a variety workout for you.  It’s a Lucky Dip Kettlebell (and body weight) Circuit Routine! It may only be 18 minutes of HIIT Training, but there are also 18 or so different exercises to keep the fun times flowing 😀

Before I get on to explaining the workout, I just wanted to touch very briefly on what I was talking about the other day … “Amend Your Mind, Not Your Body“.   Since I realised the error of my thinking, I have felt so much better about things! I have been enjoying going into the gym and refocusing on my performance goals, rather than my fat loss goal.  It has caused a great sense of calm about things again and I feel relieved that I am not putting that pressure on  myself to be any happier than I am today 😀 I thought for a while there I was stuck again in that obsessive thinking and constant tracking – I’m freeeeeeeeeee !

Now for something else that ties in with what I have just re-realised 😉  My good friend Nia Shanks (from Beautiful Badass) has just released an awesome product – actually, I’d call it a comprehensive Training Resource.

The “Lift Like a Girl Guide” is:

“the Ultimate Resource to Lift Like a Girl & Look Absolutely Awesome with Simple, No Nonsense Strength Training and Nutrition information. The Guide gives YOU the power and control to create workout programs and eating patterns that work for YOU. You’ll get all the tools you need to design customized training programs based on your training experience level, personal goals, equipment, and preferences.”

Now, I am not one for just selling you stuff willy nilly; I will only recommend the highest quality products and I am so proud of Nia because I personally know (from several rescheduled Skype chats), that she worked her southern butt off on this.  The cool thing about it is that it’s a VIDEO product and you get to learn by visual slides and have Nia explaining it all too.  Anyway, I recommend following the link above or by clicking on the photo below to take you straight to the Introduction page, which explains it more. Plus there’s 40% off until this Sunday (30th Sept 2012).

Last night I sat and listened to a portion of this jam-packed series and I can’t wait to listen to the rest and check out all the additional PDFs that come with it.  You actually won’t need to ask me any training or diet questions ever again LOL, because Nia has provided so much information for trainees at all levels (including programs).

Definitely worth checking out.

The Workout

I wrote out a bunch of exercises onto cut-outs of paper, rolled them up and then picked 6 exercises at random.  I then had to perform the exercises IN THE ORDER they were picked :/ eek!  I repeated this process until there were no rolled up bits of paper left.

Basically, I set my Gymboss Interval Timer for 6 cycles of 15 seconds rest and 45 effort. I performed the first 6 exercises, then stopped to chose the next 6 etc. My workout looked like this:

Round 1

1. Renegade Row (2x16kg) x 19 reps
2. Vertical Pull Burpee (20kg) x 9.5 reps
3. Thruster (Right) (14kg) x 15 reps
4. Thruster (Left) (14kg) x 14 reps
5. Two-Jump Burpees x 8 reps
6. Tactical Reverse Lunges (16kg) x 18 reps

Round 2

1. Side to Side Step Over x 44 reps
2. Staggered Push Ups x 16 reps
3. Roundabout Swing (20kg) x about 29 reps??
4. Push Press (right) (14kg) x 15 reps
5. Push Press (left) (14kg) x 17 reps
6. Divebombers (eeek) x 8 reps 🙁

Round 3

1. Side Lunge (right) (12kg) x 14 reps
2. Side Lunge (left) (12kg) x 12 reps
3. Jungle Gym Inverted Row x 13 reps
4. Goblet Squat (20kg) x 17 reps
5. Alternating KB Swing (20kg) x 29 reps
6. Skater Jumps (or my version LOL) x 16 reps – I have the WORST balance haha!

There you have it! I LOVED this workout 😀 And I can’t wait to do something like this again – maybe using dice, or a pack of cards – I have a few cool ideas already.

I am NOT going to slog my way through workouts for the sole purpose of burning fat – I want to improve my performance and have more fun workouts like this!

Who’s with me?  Could this be an idea for an October 31 Day Pledge? Maybe we could end the month with a Halloween fancy dress workout LOL!  AND Rog Lawson will be over visiting me that week, so I am sure he will know exactly how to make the workout more fun!

Have a great day!

Cheers,

Marianne.