Ultimate Body Buster – Kettlebell and Body Weight Workout

Hello Everyone,

I’m BACK 😀 Well, I have been back a couple of days but I was itching to train heavy yesterday, so I went to the gym. I do have some soreness today, especially the glutes and quads because I did new PR on my Barbell Glute Bridge of 125kg for 5 reps 😀 I also did Deadlifts (1RM of 110kg – yay) and, front-loaded Reverse Lunges (got to 50kg x 3 reps each side – which was tough).

I have realised that I do not like working my quads – they have it in for me or something LOL So I am making a point of trying to improve my squats and lunges etc, because I want stronger legs. It’s very tempting sometimes to tailor your workouts around what you like to do, when sometimes you need to step out of the comfort zone to see improvements.

Today I decided to design a brand new workout, because I feel you all deserve one, since I have been away sunning myself in Munich and neglecting you all 😉

I had a great time, but I am totally bummed to be back home – to reality 🙁 boo …

But, on the plus side I get to use my kettlebells and pull up bar again – YAY!

The Workout

The Triplets are back and you will love/hate this workout.  Complete 3 rounds of each Triplet and then move on to the Bridging COMBO.  Each Triplet is interval training and will last 9 mins, so the whole workout will take over 30 minutes.  Repeat this process for each Triplet and each Bridging Combo. There is a mix of Kettlebells, Body Weight, Strength, Conditioning and Core, so you will not be bored! If you notice at the end, my new favorite and evil combo is back too … so beware!

Set your Gymboss Interval Timer for 9 cycles of 15 seconds rest and 45 seconds effort. Depending on your fitness level, you may adjust the times as needed. My reps per exercise and the weights I used are noted below:

  1. Double Kettlebell Thruster (2 x 14kg) (12, 10, 9 )
  2. Elevated Plank Climber (22, 21, 19)
  3. Two-Handed Kettlebell Swing (20kg) (31, 31, 29)
  • Maintenance Pull Ups x 5 reps
  • Elevated Close Push Ups x 10 reps
  1. Alternating High Deficit Reverse Lunges (20kg) (15, 12, 12)
  2. Renegade Row (2 x 14kg round 1, then 2 x 16kg rounds 2 & 3) ( 18, 16, 17)
  3. Bench Jump (14, 15, 14)
  • Maintenance Pull Ups x 5 reps
  • Elevated Close Push Ups x 10 reps
  1. Stand-Kneel-Stand (left) (20kg) (16, 14, 12)
  2. Stand-Kneel-Stand (right) (20kg) (16, 15, 13)
  3. Alternating Single-Leg Hip Thrusts (23, 21, 20)
  • Maintenance Pull Ups x 5 reps
  • Elevated Close Push Ups x 10 reps


My latest workouts have been very challenging and I want to offer some pointers to help beginners who wish to try this workout:

  • Goblet Squat or Goblet Thruster instead of Double Thrusters
  • Don’t elevate the planks or the push ups
  • Assisted Pull Ups, Horizontal Pull Ups or, leave them out
  • Double or Alternating Bent Over Rows, instead of Renegade Rows
  • Do one-level Reverse Lunges with a KB or, High Deficit Reverse Lunges with Body Weight only
  • Stand-Kneel-Stand – Body Weight only at first
  • Replace the Single-Leg Hip Thrust with a variation of the Glute Bridge or Hip Thrust that is suitable for your level.  See my Glute Bridge to Hip Thrust Progression Tutorial for advice on this.
  • Change the intervals to include a longer recovery period, or set the reps of the more challenging exercises and use set times for the rest.

I hope this helps.

This workout was great! One for the books 🙂

Take care everyone – I’ll be back soon with more!


  • July 7, 2011

Leave a Reply 21 comments