Two’s Company…Home Kettlebell and Body Weight Workout

Hey everyone!

Happy New Year! This is my first workout of 2011 and it’s a killer! Couplets, cardio, resistance and core. You will love the pace and the variety in this great 30 minute workout. It was meant to be up yesterday, but AGAIN I was having computer issues, grr!

Now that Christmas is over we can re-focus on our goals for this new year and make a start today! After being a little lazy with my workouts over the last 2 days with work and that, I thought I would make this one faster paced to ramp up the old metabolism and motivation. I get January blues as I’m always sad when Christmas is over, so I need to stay focused on everything I want for the site and life in general.

The Workout

The workout goes like this. There are 4 couplets in the workout. The aim is to do 3 rounds of each couplet, after the 3rd round of each couplet there is a 60 second core exercise, then a set of windmills after the last couplet.  The pace for each couplet is set using the good old Gymboss miniMAX Interval Timer, which was programmed for 6 cycles of 15 seconds recovery and 45 effort. In between each couplet, reset the timer to its stopwatch mode and time 60 seconds for the core exercise. Not all of the exercises are in my tutorial section yet, but most of them will be soon.

The exercises and my reps per exercise are:

  1. KB Goblet Squat to Press (14, 13, 11)
  2. Two-Handed KB Swing (29, 28, 28)
  • Alternate Shoulder Touches (60 secs)
  1. Alternating Bent Over KB Row (16, 14, 14)
  2. Reptile Push Ups (18, 15, 13)
  • Diagonal Knee Tucks (60 secs)
  1. KB Vertical Swing Burpee (12, 10, 9.5)
  2. Side to Side Step Ups (loving these) (39, 37, 38)
  • Alternating Lying Static Glute Raises (30 secs each leg)
  1. 2 Sumo Jump Burpee (11, 9.5, 9)
  2. KB Renegade Row (15, 13, 13)
  • KB Windmill 8 x 8 reps

All I can say is KILLER! But I loved it loved it! Due to a few reasons I found it particularly difficult, but I won’t let it get to me today as I still enjoyed it. Windmills were a bit crappy though 🙁

I hope you all like it too.

Please be patient with the tutorials I am adding them regularly I just can’t seem to get the time I want to do more. But they are on their way. So apologies for the delay at times.

Thanks everyone. As always I welcome your feedback. Oh and if you like what you see, remember you can subscribe for free to recieve email notification of new workouts and posts.



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

  • January 4, 2011

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