18 Minute Kettlebell Workout | Conditioning Circuit

Hi everyone,

Hope you all had a fantastic weekend 🙂 Now, into a new training week, here is a great conditioning workout to give you a boost.

Before I explain the workout, I want to draw your attention to some fun strength challenges that  are circulating around Facebook and other fitness blogs.

I first noticed a Front Squat Challenge between JC Deen and Jen Sinkler on Survival of the Fittest‘s Facebook Page and was in awe at the serious reps people were getting. The challenge was to do MAX reps with your Bodyweight on the barbell! eek! I had flashbacks to my Front Squat disaster when Sam had to rescue me from my 60kg Front Squat – so I will have to try it again to take part in these challenges – this time WITH a spotter!  Following on from the Front Squat Challenege,  there is now a weekly Survival of the Fittest Challenge, and you can check out the schedule HERE.  I don’t know if I will do all of the challenges, but I will try some for the fun-factor anyway.

At the same time, Bret Contreras has come up with a 1 hour super challenge called “The Sexy Challenge” which is a test of full body strength (and endurance).  Basically you have 1 hour to complete 1 set (max reps) of 5 different exercises. Click on the link to find out more. This won’t be a challenge for beginners, but it will certainly give you something to work for, as I am sure this Challenge will become a yearly event.  I will be giving it a shot later on in the week – let’s see how sexy I really am (lol). I know I will do well in the hip dominant exercises and maybe even the chin-ups, but I need to be very careful about the training I do before hand, and the order I do the exercises in if I want to do my best (and beat Mr BC).

Anyone who wants to try it, feel free to leave your results on the appropriate pages +/- videos.

Good luck, be safe and have fun!

Today’s Workout

Simply, 3 rounds of 6 exercises today.  Set your Gymboss Interval Timer for 18 cycles of the traditional 15 seconds recovery and 45 seconds high effort. Now, if this interval pattern is too easy for you now, then increase the intensity by adding more time to your effort period or add some more weight (like I did). I wanted to keep the workout to 18 minutes, so I just used heavier KBs. If that’s not an option for you, then adapt the intensity in your own way. NOTE:  Over the course of the next few weeks, I will be adding in some endurance swings with the 24kg KB in preparation for the Survival of the Fittest’s Swing test 🙂

Okay, now complete 3 rounds of the following 6 exercises. My reps per exercise are recorded along with the weight used:

  1. Vertical Swing Burpee (20kg) (11.5, 11.5, 12)
  2. Bent Over Alternating Row (20kg) (14, 13, 13)
  3. Super Plank Climber (11, 10, 8 )
  4. Stand-Kneel-Stand (right) (20kg) (14, 13, 13)
  5. Stand-Kneel-Stand (left) (20kg) (14, 14, 13)
  6. Two-Handed KB Swing (20kg on first round, then ^ to 24kg) (33, 30, 31)

Loved this “wee” workout! Hope you’ll give it a try too.  I am also looking forward to hearing your thoughts about the Strength Challenges?

Maybe we should come up with a Conditioning Challenge??

Anyway, that’s it for today.



  • January 30, 2012

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