Hot Body Mix – Kettlebells and Body Weight

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Hi everyone,

Today I have very little time as I am also trying to work on Andrew’s blog today and market our new class line up in Finaghy Community Centre. We have been thinking of ways to spice each class up so that they are not all the same and they can give people something different. Also once I get my certificate and get insured, then I’ll be taking a odd class too 🙂 Will have to get one filmed for you all to see.

Anyway back to the workout. This is a variety day really as I have mixed a few kettlebell exercises with body weight. There are 2 rounds of 10 exercises as well, so plenty to keep boredom at bay. Within this workout there is also a great mix of cardio (c), resistance (r), strength (s) and core activating (cae) exercises. 20 minute killer and a few of my “evil” friends have returned too 😉

The Workout

I set my Gymboss Interval Timer for 20 cycles of 15 seconds rest and 45 seconds effort and I completed 2 rounds and the reps (in brackets) of the following 10 exercises:

  1. Evil Burpees (c,r & cae) (16,16)
  2. Chin Ups (s) (6, 4 1/2)
  3. Double KB Alternating Reverse Lunge off a small step (s,r) (11,10)
  4. Sumo Squat Jumps (c) (23,20)
  5. Elevated Plank Climber (c,r,cae) (17,18)
  6. Double KB Push Presses (s,r,c) (14,12)
  7. Leg Swoops (cae) (12,13)
  8. Hanging Knee/Leg Raises (r,cae) (18,15)
  9. Dive-Bombers (r,s,cae) (18,15)
  10. Evil Jumps (c,r) (13,12)

NOW for an evil twist – 10 reps of the following variation on the Goblet Squat. This has been shown on YouTube and passed around friends on Facebook. Steve Maxwell’s – 1-1/2 Rep/Static Hold KB Goblet Squat.  Holding the KB drop down into a deep squat hold for 2 seconds MAX then rise up into a parallel or 1/2 squat hold for 3-4 seconds. Then drop back to full deep squat and immediately power back up to a standing position. Repeat this another 9 times for a serious Leg and Butt Burn!!!

Hope you enjoyed this workout and as always I hope to return soon (DOM dependent) with more … oh and I need to video my cool down routine too 😉 So much to do yet so little time – that’s life! 😀

Talk to you all soon

Marianne



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17 Responses

  1. badmash says:

    I just signed up to your blogs rss feed. Will you post more on this subject?

  2. Lisa K says:

    Fabulous line-up here, Marianne. Love how you mix’n’match.. it’s totally the bomb for accomplishing goals of all kinds. Thanks for your hard work and good heart. Congrats on getting your cert too!

  3. Mickela says:

    This workout is what I would call a sweat bomb. I was going to run this morning, but my bum is still burning. those evil jumps and the goblet squats are serious.

    I really enjoyed the workout, I did assisted chin ups, think it is the only way I will strengthen the muscles.

    I am looking forward to the next round of torture.

    Cheers

    • Marianne says:

      Keep on doing the assisted chins then every day try and do at least one unassisted and you’ll soon build the strength. You’ll be surprised how quick it comes 🙂

      I hope to have the next round of torture up over the weekend 😀

      Marianne

  4. mickela says:

    Well done Marianne.
    I will follow suit tonite and try this one. don’t have kettle bells but will be using my dumbells. I still can’t do one proper chin up. tonite will be my challenge.

    cheers

  5. Retwitted this. Greetings from the Speedy DNS

  6. Bianca says:

    Hi Marianne,

    as I told you, my plyo-boxes set has arrived. They are just great: if you have the chance, you should really try them. Besides, I have seen that the set I bought is exactly the same as the one you can get through Wolverson’s site. The red and black one.

    Ciao

    Bianca

    • Marianne says:

      Hey, yes I’ve seen those ones too. Will get them eventually. Glad you like yours, I’m sure they’re great!! 😀 Did my first exam today for my fitness instructors cert (right after work too), so I’m totally beat :/ Will have a new workout up tomorrow that I did on thursday morning, so hope you like it.

      Night
      Marianne

  7. Duncan says:

    Awesome mix between kettlebells and body weight. I really like the overall strength your your going to get from this. very tough and very cool. Thanks

  8. Steve xx says:

    I was almost cheering you on through those goblet squat holds at the end LOL

    I struggled through the last few reps when I tried them the other night to 🙂

    KILLERS!!!

  9. KARMEN says:

    how many times do you work out in a week?

  10. Bianca says:

    Hi Marianne, this looks like a great workout! I’m sorry that I don’t have that thing that you hang on your door (I’m terrified the door might crash, lol), so that I won’t be able to do the chin ups.
    I also liked that evil swist at the end (hold goblet squat): I’ll be trying it too.

    I have received my 3 plyo-boxes today: can’t wait to try them. I’ll be basically using them for step-ups and very high step-ups….but if you ever decide to buy them too in the future, I’m sure you’ll give me plenty of suggestions in your upcoming videos.

    Cheers

    Bianca

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