Firstly I am sorry I have been missing in action, but I was doing my Extreme Kettlebells Instructors Course all weekend and it was tough going, so I hardly even had time to switch my computer on!! I really enjoyed myself and would highly recommend the course to anyone who loves Kettlebells and wants to learn proper technique and how to put together training programmes for themselves or clients. I will be using the knowledge and skills I have learned in future workouts for sure. If anyone is wanting to do this course then head on over to Optimal Life Fitness and you can see where and when they will have the next course running. The great thing about OLF is that they are branching out across Europe and the world as they now even have a course running in Australia. I Highly Highly recommend their courses! My next endeavour will be their Olympic Weight Lifting Course, as I want to focus on my strength and power!
Now on to today’s workout. This is one I did last week as I didn’t have time to upload it sooner, so it has not been inspired by anything I learned at the weekend EKI course. However, it did pose a new challenge to me as I set about testing my muscular endurance. As a change to setting reps or setting time intervals I thought I would give myself 10 exercises and do as many reps of each as I could in one go until I reached failure! My aim was to keep the workout to 20 minutes as always, and I thought i would manage about 2 rounds in that time, as I do not think much of my endurance LOL! BUT, I surprised myself! According to my Gymboss Interval Timer it took me 18 minutes and 27 seconds to complete one round, that’s right, ONE round! And I was nearly dead by the end of it. So it turned out to be a great training session.
Below are my exercises and reps. Notice I didn’t go too heavy with the weight today. This is because I was wanting to see endurance, not strength:
- Kettlebell Sumo Deadlift burpee into Vertical Swing (15)
- Double Kettlebell Bent Over Rows (21)
- KB Reverse Lunges (right) (24)
- KB Reverse Lunges (left) (23)
- KB Clean and Presses (right) (17 1/2)
- KB Clean and Presses (left) (15)
- KB Renegade Rows (21)
- Double KB Front Squats (19)
- KB Push Ups (24 🙂 )
- KB Two-Handed Swings (65)
The sweat was lashing off me by the second exercise as this was a tough challenge for me, especially the front squats as I hate them LOL!! I was surprised the most by the clean and presses and the push ups as I didn’t expect to get those numbers.
In my next Kettlebell workout I will be implementing some of the new challenges I picked up from the course, and see what you make of them 😉
Please feel free to leave me a comment and try this workout. Also stay tuned for my next KB video – once my poor calluses and grip have recovered!! I am just realising I have our KB class tonight :/ But I am going to drag myself out the door anyway as it keeps me focused and fit of course. Give us a shout from the link if you want to come.
So I am off to rest my weary body some more and build my strength for later. Hope you all had a great Halloween weekend!!