Plan B | Impromptu Kettlebell HIIT Workout

Hey all,

Do you ever try and make the excuse that you don’t have time for a workout? Or you could not train that day because something happened that ruined your plan to go to the gym??  I know I have! NOT TODAY (well, yesterday actually)!

Instead of missing a workout that I was looking forward to, I decided to throw together a very quick conditioning blast and save my planned workout for the next day.

Of course, this does not mean that you MUST train regardless of how you feel. If your body needs a day off, then give yourself a break 🙂

Here we go!

The Workout

I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest / 20 seconds effort and completed 3 rounds of the following 8 exercises:

  1. Goblet Squat (20kg)
  2. Double KB Swings (2x16kg)
  3. Alternating Curtsy Lunge (14kg)
  4. Full Burpee
  5. Side to Side Steps
  6. More Double Swings *evil laugh*
  7. Double Push Press (2x14kg)
  8. Dynamic Squats

You’ll notice there are no rows. I decided I didn’t need any rows because heavy swings especially require upper back strength and Lat engagement, so I felt that was enough. Besides, it’s just one day.

The workout was intense and fun! Great way to kick-start my day … after sleeping in, I needed it!

My next post will be an update on my mum’s workout progress. We filmed it last night and you will all be very impressed at her progress 🙂



  • December 22, 2012

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