Sweat is Sexy | Kettlebell Conditioning Workout

Hello everyone,

First of all, I want to send a HUGE thank you to those people who have very kindly donated to the site! It is very generous and I appreciate it very much  🙂

Secondly, I want to say that I am very pleased with the response to my last post on My Diet Update, because it was great to hear that many of you have also reached similar conclusions from your own experience of “dieting”.

Now for today’s workout. It’s Kettlebells and Body Weight, it’s Conditioning, it’s couplets and, it’s a killer!

The Workout

In case you haven’t noticed, I love couplets or, having shorter sections of intervals/groups of exercises completed back to back for so many rounds. Then a rest. The reason this style works so well, is that you can really put your mind into designing a well balanced workout. Grouping the exercises together with thought and planning to what works well together. I love doing this, it’s like a little challenge all on its own. Then, when complete, each workout is a little master-piece !! Ok, so a little dramatic maybe, but why can’t I take as much pride in designing my workouts than Michelangelo took of his paintings. In my eyes movement in any form is an art!

Don’t know where that came from …

Anywho, needless to say the workout today is made up of couplets – four couplets to be exact. Complete 3 rounds of each couplet before moving on to the bridging exercise, which is pull ups (or some other type of pulling exercise such as rows).

Each couplet is a short interval training workout in itself and I set my Gymboss Interval Timer for 6 cycles of 15 seconds rest and 45 seconds effort.

When I originally planned this workout I had intended the first exercise of couplet 1 to be Alternating Kettlebell Thrusters, but when I started them, I had some pain in my right elbow and triceps, so I had to stop and change the exercise to goblet squats. I was having difficulty with all upper body pushing exercises so I had to cut the push up out of the burpees in rounds 2 and 3 of couplet 2.  For everyone else, feel free to try my original plan and see what you think. Beginners, stick to what I did.

My reps/weights per exercise are noted in brackets below:

Couplet 1

  1. Goblet Squat (24kg) (17, 13, 11)
  2. Renegade Row (2x16kg) (18, 16, 16)
  • Pull Ups (slow) x 3 reps

Couplet 2

  1. Burpees (14, 18, 17)
  2. Side to Side Step Ups (47, 45, 44)
  • Pull Ups (Slow) x 3 reps

Couplet 3

  1. Vertical Swing Burpee (20kg) (10, 9, 7.5 )
  2. Two-Handed KB Swing (24kg) (27, 26, 27)
  • Pull Ups (Slow) x 3 reps

Couplet 4

  1. Alternating High Deficit Reverse Lunge (20kg for round 1 then 16kg) (12, 15, 14)
  2. Dynamic Squats (35, 33, 31)

No more pull ups!! LOL Was too tired.

That’s it for today everyone. I hope you enjoy this workout and will leave your feedback below.



  • September 8, 2011

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