Zombie Workout | Kettlebell and Body Weight Home Exercise Circuit

Hi everyone,

Over the next few months, there will hopefully be a few changes to the set-up here. I am planning a little revamp, so I hope you will be as excited as me to see these small changes 🙂

In the meantime time, it will be business as usual as I get back on track with my training.  You know, I would normally feel like this was a slump, but right now, I am actually enjoying training less often. I have trained about 6 or 8 times in the last 3 weeks and I feel great!  Although, I tried doing chin-ups the other day and managed 5! A far cry from my PR of 11 just a few months back. But, there are more important things in life that how many chin-ups I can do.

Today’s workout was from last weekend right smack bang in the middle of FOUR nightshifts! 

On Facebook, I have had a few questions asking me about how I fit my training and diet around my shift work. To tackle this topic, I thought I would put together a blog post. Hopefully it will prove useful to many people in the same boat as me. I have been juggling my training (and many other things) for the last 3.5 years, so I reckon I have learned a thing or two.

Now on to another little update. Today, Ms Nia Shanks (one of my bestest buddies in the whole world) and myself held a Google Hangout Broadcast, were we invited everyone in our Google+ Circles to come and listen in as we answered fitness questions Live.  Here is the footage from our very professional attempt at being organised “Broadcasters” haha!  We are still getting to grips with the technology, but we are hoping to hold more of these sessions and would love to invite as many of our readers (and any of their friends) to add us on Google + (ADD ME HERE) so you can be invited to the next one.  The other option is that you email me your questions to myomytv@gmail.com and then we will take questions from there too.  When we record an episode, I will post it here and on Facebook so you can watch it later.

Next time, we will actually know what we’re doing and hopefully more people will have questions. Come on people, we are giving away our knowledge and experience … use the opportunity to ask us stuff, because we want to help!

Finally on to the new workout.

The Workout


Basically, I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest / 40 seconds effort and completed 3 rounds of the following exercises. I didn’t keep a count of how many reps I did:

  1. Deficit Reverse Lunge (r)
  2. Deficit Reverse Lunge (l)
  3. Single-Leg RDL + Row (right leg, left arm)
  4. Other side
  5. SL Foot-elevated Hip Thrust (r)
  6. Same on Left
  7. Burpees
  8. Roundabout Swing

It wasn’t a Killer workout, but it was the perfect intensity for me right after nightshift. I was a Zombie!

Have a great week 🙂

  • May 21, 2013

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