Monster Workout | Kettlebell and Body Weight Strength Routine

by Marianne  - December 7, 2012

Hi all,

Today, I decided to do my first Kettlebell workout in over 2 weeks! There are times I like to change things up, so this last while I decided to start walking EVERYWHERE. Last week, I walked a total of about 30 miles. This week will be over 20 🙂 When the weather is clear and dry, I just love walking in the crisp air.

Over the next while, I plan to do 2-3 gym workouts, 1 KB workout and a LOT of walking.  Keep things fresh!

The workout ended up being quite a long one in comparison to the usual - however it was fun and challenging, so I hardly saw the time go in.

The Workout

 

Set your Gymboss Classic Interval Timer for 10 cycles of 20 seconds rest and 40 seconds effort.  Complete 3 rounds in total of the 10 exercises and complete one set of the "Bridging Combination" after rounds 1 and 2.

My reps per exercise and weights used are recorded in brackets below:

  1. Stand-Kneel-Stand (right) (16kg) (13, 13, 12)
  2. Stand-Kneel-Stand (left) (16kg) (13, 13, 13)
  3. Renegade Row (2x16kg) (17, 16, 16)
  4. Two-Handed KB Swing (20kg then 24kg) (30, 30, 29)
  5. Side to Side Step Ups (42, 40, 40)
  6. Push Press (right) (14kg then 16kg) (15, 10, 9) 16kg was tough!
  7. Push Press (left) (same) (15, 11, 11) - better this side
  8. Single Leg RDL (left) (20kg then 2 x 16kg) (8, 7, 7) - balance was my main issue
  9. SL RDL (right) (same) (10, 8, 7)
  10. Burpees (10, 9, 9)

Bridging Combination

  • Seated Band Abductions x 20 reps
  • Pull Ups x 6 reps (or do a row)

I just loved this workout - it was the perfect mix of exercises 🙂

Hope you enjoy it too! Please let me know about the Comment section --> vote yes or no for the new set-up!

Cheers,

Marianne

2020 Update:

I now have a follow-along version of this workout

(with a few changes)

Ultimate Home Strength Training Routine | With Tabata Finisher

Get Glutes 

(8-Week gLUTE-FOCUSED Program)

$60 (lifetime access)

Back-to-Fitness Series (8-week self-paced program)

$49 (lifetime access)