Heavenly Hell Batman! Kettlebell & Bodyweight Conditioning Circuit

Hey everyone,

Don’t know why I added “Batman” to the title, it seemed funny, so I went with it …

So a little news for those who don’t follow me on Facebook. Tomorrow I am heading off for a week in Malta! Yes, I deserve a relaxing holiday and I intend on making the most of it. This week of annual leave was pre-booked from last year, as it was meant for something else that is no longer happening – so for that reason I am going to take a break from workout uploads and focus on ME 🙂 Now, that’s not to say that I won’t perhaps film a workout for upload when I get home, and I may even have a chance to do a little article while I’m relaxing. In fact I have one in the pipeline that I think you will all like to read …

Oh and if I see anything of interest then I may share some of my favorite things about Malta. I know this is a fitness blog and all, but I feel I have a lot of friends who now visit the site and they might want to know how I am getting on on my holiday.

Now that I have the update done, I will get on with telling you about the killer workout I did today!

Conditioning at its best. If you want to increase your heart rate to the point of wanting to puke, then here is the workout for you! Also, if you are wanting a helping hand to burn a FEW 😉 calories, then go for this conditioning circuit. Using resistance in this interval training style, you will stand to burn more calories during and after you train. With this type of workout, supplementing your strength training and other activities, there will be no doubt your body and mind will thank you ten* fold!

*not an exact figure

The Workout

Set your Gymboss Classic Interval Timer for either 30 cycles of 20 seconds recovery and 40 seconds effort (feel free to increase the intensity to 15/45), or 10 cycles of the same. Then complete 3 rounds (either continuous or separate) of the following 10 exercises:

As usual my weights used and reps per exercise are in brackets.

  1. Vertical Swing Burpee (20kg) (11.5, 10, 10)
  2. Stand-Kneel-Stand (left) (16kg) (16, 14, 13)
  3. Stand-Kneel-Stand (right) (16kg) (15, 14, 13)
  4. Two-Handed KB Swing (24kg) (25, 24, 24)
  5. Super Plank Climber (11, 10, 8.5)
  6. Goblet Squat (20kg) (14, 14, 12)
  7. Kettlebell Half Snatch (left) (16kg) (8, 8, 7)
  8. KB Half Snatch (right) (16kg) (9, 7, 7)
  9. Burpees (13, 11, 11)
  10. **Evil Jumps (10, 9, 8.5)

**One Evil Jump = One Dynamic Squat + two Two Lunge Jumps (one each side)

I LOVED this workout! For me the interval times were perfect for a 10 exercise round and it felt great to have so much variety to keep the workout fun, yet enough technical exercises to make it challenging 🙂 Today I felt a lot happier with my Snatches as I used a heavier KB. So the extra weight made me use my hips more.  I thought I would give revisit the Evil Jumps hehe, because I have a funny feeling you all have secretly missed them 😛

So that is it for today and I hope you will keep tuning in while I’m on holiday as you never know what spur of the moment madness I might post! Besides, don’t I have a “Glute Bridges Everywhere Tour” to start?? All those donations have come in handy 😉 😉 😉 xx

Have a great weekend everyone!


PS – for those of you who don’t have a Facebook account … GET ONE! Even if it’s only to “follow” me, then it’s worth giving in to Social Media peer pressure!!

  • September 23, 2011

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