Strip the Fat – 16kg Kettlebell!

Hi everyone,

I’m back to challenge myself yet again.  Today I thought about doing pistols, but I can’t do enough to warrant putting them into an interval based workout. I will include them in my next leg workout.

Anyway, today’s workout was more challenging because I increased the weight of the Kettlebell to 16kg.  I want to include heavier sessions along with my “lighter” workouts as I want to maintain my strength.  I found certain exercises really tough though! For example the single-leg deadlifts were so so hard! I haven’t done them in a while and, to go from that to performing them with 16kg was very adventurous and possibly mad (I will know more about the latter tomorrow lol). Also because I was using my Gymboss miniMAX Interval Timer I had only 15 seconds rest before another 45 seconds of maximum effort.

My theory behind the exercises was to include a bit of everything.  My workouts don’t always consist of just kettlebells or just bodyweight (although certain days I will focus on these methods individually). But I like to vary my exercises so my body doesn’t get used to one thing.

I wanted this workout to provide a full body session because this is the best type of exercise for burning fat.  The addition of some resistance to the workout will increase energy requirements and thus the calories and, hopefully fat, burned.  You can also achieve great results with bodyweight only workouts, but I feel you’d need to control your diet even more.

For me personally I like being strong and I know I’ll have to sacrifice some of that strength if I want to achieve my 15% bodyfat goal. The reason for this is simply the fact that I’d need to cut my calorie intake even more to force my body to burn the remaining fat stores.  If I’m providing my body with less energy, I’ll have less energy for my workouts.  I am going to try to cut my intake more, but it is proving very difficult because I work nightduty. I am more tired and when I’m tired I feel like eating ALL THE TIME lol.

I will get there…eventually 🙂

I’d like to hear what you guys think about trying to reach a goal?  What your main vices are and how do you overcome them?

The Workout

So, the workout today was 20 minutes long, there are 10 exercises and you perform each exercise twice.  You’ll need to set your timer for 15 seconds rest and 45 seconds effort, then set it to complete 20 cycles.

The exercises and my reps are as follows :

  1. Skipping (various styles) 65 – 63
  2. Kettlebell Sumo Deadlifts 19 – 18
  3. Lizard Push-ups 20-16
  4. Alternating Kettlebell Swings 28 -30
  5. Kettlebell Single-leg Deadlift (right) 16 -11
  6. Kettlebell Single-leg Deadlift (left) 14-11
  7. Skipping 60 – 58
  8. Plank Climber (alternate leading arm per round) 20 – 21
  9. Lunge Jumps 24 – 19
  10. Kettlebell Front Raise and Rotation 10 – 8

Hope you enjoy this workout, see you soon.


PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.

Gymboss miniMAX

  • March 11, 2010

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