Monster Workout | Kettlebell and Body Weight Strength Routine

Hi all,

Firstly, can I ask: do you like the new comment area using Disqus? If not, I can have it removed —> Is it making it more difficult to leave comments?

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 ­čÖé 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 Interval Timer for 10 cycles of 20 seconds rest and 40 seconds effort. ┬áComplete 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

I just loved this workout – it was the perfect mix of exercises ­čÖé

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



PS – Check out this link for novelty Fitness Jewelry – they even have mini Kettlebell Necklaces!!

  • December 7, 2012

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