Tight Buns – Kettlebell Challenge

by Marianne  - June 14, 2010

Hi everyone,

I am so happy to be back! I injured my back in the gym on Thursday, so I have been taking it easy. Waiting for an injury to heal is so frustrating when you’re off and you just want to exercise! But I’m back now, and I have got a real challenge for you guys today 🙂

This workout should kick your butts into shape, literally. It is 15 minutes long and the idea is to complete as many rounds of the 4 exercises as you can in that time. Four great compound exercises, enabling you to maximise calorie expenditure and fat loss. With the added pressure of a time limit, you are motivated to make the most of it. I would stress that it is vital to ensure you are totally comfortable with the technique, so you don’t injure yourself while competing against the clock.

The Workout

I set my Gymboss Interval Timer for 15 minutes and completed 10 reps of the following 4 exercises:

  1. KB Squat to High Rotation (10 reps total)
  2. 2 Handed KB Swings (10 reps)
  3. Squat Thrust to KB Deadlifts (10 reps)
  4. KB Thrusters (10 reps total)

A few different exercises there. I have never done KB Thrusters before, but I need to get some practice in – Melissa? LOL!

This workout will burn fat, and shape up those buns for the summer.  It will provide a full body challenge.

Guess I better tell you my result. I completed 6 full rounds plus 8 reps of the Squat to High Rotation of the next round. I was ready to die by the end of this workout.

Luckily I have a selection of KBs to choose from, so I can pick a weight that will challenge me for a particular exercise.  The heavier KBs are best for the swings and the deadlifts, slightly lighter for the high rotations and thrusters.  I am not strong enough to do 10 thrusters with a 16kg! So that is something to work on.

Anyway, let me know how many rounds you manage and see if you beat me 🙂

Until next time (which I hope to be soon).

Marianne



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    1. Tempest, don’t know why that’s happening, they’re fine at my end. It will hopefully rectify itself. If not let me know and I’ll look into it.

  1. Ok, yea i knew the description was in there, but i wasn’t sure if you actually recommended doing 10 reps or if those were your personal counts. sorry

  2. ok i have a dumb question, sorry. but if you are just setting your timer for 15 minutes, how are you working that. because i use a online timer and you can’t manually put in 15 minutes, you have to put a max and rest time in there. Are you completing a certain amount of reps before you go to the next one?

    1. Hi Tempest, it was hard to set the timer for 15 minutes, but I just did one cycle of like a 3 second interval followed by a 15 minute interval. It was the only way I could get it to count down 15 mins.

      It’s 10 reps per exercise. The description is in the post as usual.

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