Workout Whiplash! Kettlebell and Body Weight Challenge

by Marianne  - June 19, 2011

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 🙂



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  1. My Kettlebells were lonely this week after my minor hand injury, but it healed enough to do this workout tonight. It was great way to start the weekend! I had to make a few modifications — I “regressed” down to the double-leg hip thrust (only shoulders elevated) and I don’t have a pull-up bar at home so I substituted single-leg deadlifts. I had never tried staggered push-ups before and I was surprised at how much more difficult they are than standard push-ups — I gutted out 20 per round but it was tough! I did challenge myself on the front squats using double 18kg bells in a single set. Managed 20, 19, and 17 reps for the 3 rounds, respectively. Thankfully those were first in the order! Then I rewarded myself with barbecue ribs … yum! Looking forward to the next “kettlehell” workout 🙂

  2. Finally found time to squeeze in a workout between all my eating. I loved this, M. I matched your weights, puffed and blew like a good-un after the swings using a 25 – WHOA! I need to concentrate on the hip thrusters, where I struggle to get comfortable and much lift. These I did on the floor without bench. NEXT!

  3. I love your workouts! They are so well rounded, working all body parts, and incorporate strength and cardio.
    I tried the Spartan workout the other day, and was actually disappointed. I finished in under 25 min – including one interruption from my 3 yr old! But it was not all that well rounded – too many overhead exercises. And because of the number of reps I had to go down in weight.
    But that is just my opinion. It was tough, don’t get me wrong, but I certainly like your workouts better!

    1. Thanks Gina, I agree with the evaluation of the Spartan 300 workout. I actually designed that one, but it was inspired by another similar design. There is way too much shoulder work in it and I would redesign it, knowing what I do now 🙂

      1. Yes, it was a take on the movie Spartan 300’s workout – right?
        And I saw that you now have hip thrusters as a staple exercise.
        I do not have 2 steps or a bench to do them on, but could use a stability ball? I am curious if you have seen an changes in your glutes since doing that exercise.
        Will be trying this workout you posted today on Tues! Can’t wait.
        Yoga tomorrow. My other obsession. 🙂

        1. Hey Gina,

          The hip Thrusts have done wonders for my glutes and quite a few people have noticed! 😀 As for the Stability ball variation, I would not recommend that as you will be unlikely to get full extension of the hip (due to the added stress and effort on stability because of the ball). Instead, work on glute bridges (both shoulders and feet on the floor), then work up to elevating just your feet (on the sofa or a low coffee table) then elevate your shoulders and keep the feet on the floor. These variations will provide much better glute work than on a stability ball.

          I am putting together a tutorial video on the glute bridge and hip thrust (with glute activation, hip mobility advice) variations, with advice on how and when to progress the exercise 🙂 Keep an eye out for it, as I will be working on it over the next couple of days. It will help explain what I mean.

          And, yes that 300 workout was inspired by the Movie LOL – because I love that movie and like how even the Spartan women are tough, but classy! 😀 yay!

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