Workout Whiplash! Kettlebell and Body Weight Challenge

Hi everyone,

This workout was filmed on Friday (with my Flip Camera, as I was still waiting for my new camera to arrive), so apologies for the crap lighting etc.  Friday was one of those days where you can’t seem to get anything done – and I blame the weather, because it poured the whole day!

This workout was an attempt to get me motivated and prepare my metabolism for the meat feast of a dinner I had planned for that night.

Anyway, with this workout I was aiming to increase the challenge by either increasing the weight I used, increasing the speed or performing a more advanced variation of the exercises or just increasing the reps.  For this reason I decided to use a mixture between set reps and set times. As I was maximising the intensity by increasing the speed or weight, I decided to use my Gymboss Interval Timer set to 30 seconds for all timed exercises to allow me to push to the max throughout the interval.

The Breakdown

Complete 3 rounds of the following 8 exercises and try to use a heavier weight than usual (if you are ready to progress ie You can perform the exercise at a less advanced level, with good form):

(My weights are in brackets)

  1. KB Front Squat (right) x 10 reps (20kg)
  2. KB Front Squat (left) x 10 reps (20kg)
  3. Two-Handed KB Swing x 30 seconds (24kg)
  4. Renegade Row x 20 reps (2 x 16kg)
  5. Alternating Single-Leg Hip Thrusts x 30 reps (total)
  6. Elevated Staggered Push Ups x 16 – 20 reps (20, 17, 16)
  7. Jump Rope High Knees x 30 seconds – I didn’t count my reps and got whipped 🙁
  8. Pull Ups x 5 / 4 / 3

That was it. I really enjoyed this workout and was surprised I could manage so many of the front squats and elevated push ups! Need to get back working on my pull ups though.

After a week of no camera, I can’t wait to try my new one out next week.

Hope you enjoy this workout and will forgive my disjointed writing today.  Excuse = nightshift … So I’m off to my pit people.

Night all 🙂


  • June 19, 2011

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