Step It Up | Kettlebell Workout Routine and Update

Hi everyone,

What a week I have had! My friend, Rog Law was over visiting, so I decided to take a break from blogging while he was here.  Rog and I did a little bit of training, but not much –  Mostly, we explored Northern Ireland, held a Halloween party, played silly halloween games, went Ziplining, watched DVDs and ate WAY TOO MUCH FOOD! In 8 days, I gained 8lbs :-/ oops! But I wouldn’t change it for the world!  Even though I don’t look my best (clothes are tight), I really never want to hold back on the occasional splurge like this.

During a first couple of days Rog was here, we played a rather fun “fitness-related” game called “Barbell Hip Thrusts”.  Using homemade marshmallows (click the link for the recipe), made by our mutual friend Shanna Schad, we had a rather interesting an hysterical time! If you haven’t already seen it, check out the video of said game:

I think this could catch on, don’t you?

Now on to some actual fitness-related stuff … Rog Law front squats me!

As you can all see, we had a lot of laughs!

Now on with business – a new workout!

The Workout

I designed 2 different sections for this workout, just for a little variety.  Performing each section twice, this workout ended up being about 24 minutes long.

Set your Gymboss Interval Timer for 6 cycles of 20 seconds rest and 40 seconds effort and complete 2 total rounds of each section.

This workout was filmed the week before last, and I wiped my scores off my white-board.

Section 1

  1. Front Squat to Reverse Lunge (right) (16kg)
  2. Same on Left
  3. Inverted Rows
  4. Push Press (left) (16kg)
  5. Same on right
  6. Two-Handed KB Swing

Section 2

  1. Weighted Side Step-Up (right) (12kg)
  2. Same on Left
  3. Bench Jump Overs
  4. Single Arm Swing (left)
  5. Same on right
  6. Two-Jump Burpees

That’s all for today everyone! I’ll be back soon with a new workout.



  • November 6, 2012

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