Over the last while I have been experimenting with new and old equipment and trying to utilise all of the tools I have available to me to get the best workout I can. As a way to further my trails, I thought I would mix together a bit of everything today and try and get the best of all the worlds So today’s workout includes Kettlebells, Body Weight, Resistance Bands and Stability Ball exercises.
When choosing exercises to include in a workout I always like to have at least 2 cardio-based ones in order to ramp up the heart rate in between those exercises that are resistance based. With kettlebells, a lot of exercises are a bit of both anyway. I have marked the cardio exercises with a “C”, resistance with a “R” and strength with an “S” – You will see that each exercise is often a combination of more than one of these, which only adds to its benefits.
There are 8 exercises and I did 4 rounds in the end. I used my Gymboss Interval Timer to keep track of the time and judge how many rounds to do. You can do the same of course. The 8 exercises are:
- Kettlebell Front Squats (R,S) X 10 Reps
- Evil Burpees (C,S) X 10 Reps
- Assisted Chin/Pull Ups (S,R) X 5 Reps
- Hanging Knee/Leg Raises (R,S) X 10 Reps
- Kettlebell Vertical Swings (C,R,S) X 10 Reps
- Dive-bombers (S, R – and also flexibility) X 10 Reps
- Single-Leg Stability Ball Curl (right) (R) X 10 Reps
- Single-Leg SB Curl (left) (R) X 10 Reps
I completed my 4 rounds in 23 minutes and 47 seconds. I said in the video about stopping the clock a few time to adjust the camera, so my time was probably more like 25 minutes, but it’s hard to say.
Notice how I have kept the reps quite low for this workout. I did this on purpose. Because there are not intervals for rest periods, I thought that by keeping the reps low I would be able to move through the exercises quicker and it would keep me motivated. I really enjoyed the change of pace for this workout as it’s not all-out intense, but it still gets you sweating. Also try, if you can, to use a challenging KB weight.
I hope you enjoy this workout as much as me and that you will post your times if you completed it.