Up YOUR Game Today – Kettlebells and Body Weight Workout

Hello everyone,

Today I thought I would do a really tough Conditioning workout to bring together all elements of my training. Oh and right after this workout, I joined Andrew in the gym for a spin class that he was covering, which nearly killed me LOL! It must be about a year since I did a spin class!

I hope you all had a great Christmas too btw.

The Workout

There are 3 sections in the workout and within each section there are 2 couplets. The plan is to complete 2 rounds of each couplet.  The 3 sections are each described individually below:

Strength Section – Has heavier weights, set lower reps, slow tempo and lower heart rate. Remember longer recovery for strength training. Complete 2 rounds of each couplet before moving to the next one.

  1. Kettlebell Sumo Deadlift x 10 reps
  2. Double KB Military Press x 5 reps
  1. Double KB Front Squat x 5 – 10 reps (I did 10 reps with 2x 16kg and then 5 reps with 2 x 20kg in R2 )
  2. Close Push Up x 10 reps

Resistance Section – Focus moves to lighter weight enabling higher reps, higher tempo and heart rate. This section I used my Gymboss Interval Timer to set 4 cycles of 20 seconds recovery and 40 seconds effort. Aim for max reps. The weight you choose should allow you to do around 15 reps, but definitlely no more than 18, or your weight is too light. Again complete each couplet twice before moving on. Take an extra breather between couplets. My reps are in brackets:

  1. KB Vertical Swing (15, 14)
  2. KB Renegade Row (16,15)
  1. KB Reverse Passing Lunge (right) (16,16)
  2. KB Reverse Passing Lunge (left) (17,16)

Cardio Section – Now we want higher intensity by increasing the pace even more. You want higher reps, higher tempo, higher heart rate for cardio. Recovery should allow you to maintain activity for the entire effort interval.  I set my Gymboss Interval Timer for 4 cycles of 30 seconds recovery and 1 min effort. Aim for max reps, but keep your pace as it’s 1 minute remember.I took a longer recovery between couplets. Complete 2 rounds of each couplet before you start the next one. My reps are in brackets:

  1. Burpees (19, 18.5) (killer)
  2. Side to Side Step Ups (54, 50)
  1. Two-Handed Kettlebell Swing (38, 36)
  2. Bench Jump Overs (53, 48)

If you are without a bench, then substitute these exercises with skipping, jumping jacks, mountain climbers for example, something that doesn’t involve complicated technique but will send the heart rate sky high. If the exercise is over-complicated you run the risk of injury or wasting time doing something more technical than you need.

I really enjoyed this today, especially the strength and cardio sections. I am loving the side to side step ups, they are great for the legs and heart rate 😀

Anyway, I hope you will let me know how you all get on with this workout, I hope you all enjoy it as much as me.



  • December 28, 2010

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