Ultimate Conditioning Circuit – Time Challenge Workout

Hi everyone,

Right now I am sitting out in my back garden typing up and editing this workout in the beautiful sunshine 🙂 At the end of the video there is a wee clip of my handy set-up using my 2 benches as a work station for my laptop 😀 Well I am always telling YOU to get creative …

This workout was again inspired by one on Allie McKee’s Blog (which is well worth checking out btw). To see the version of this workout that Allie did, follow the link. I decided to change it about a little, by using Kettlebells, but also by changing the skipping to the KB Swing as I wanted to draw more focus to glutes, hammies and posterior chain (as it is clearly my obsession).

Not only is this workout a cardio and endurance challenge, also burning calories and sparking some competition in you, but it still works on strength, win win for me 🙂

Set your Gymboss Interval Timer for stop watch mode and time yourself complete 5 rounds of the following sequence of exercises:

  1. Burpee to Pull Up (Max reps to failure) (7, 5, 5, 4, 5)
  2. Double Kettlebell Thruster x 8 – 10 reps
  3. Two-Handed Kettlebell Swing x 15 reps

I completed this workout in 13 min 53 seconds – it was TOUGH!!!

The circuit is a push/pull routine, but if you do not have a pull up bar, then it’s ok to leave them out and go for a real cardio blast.

I hope you all enjoy this one, I sure did – plus it was all outside 😀



  • May 2, 2011

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