After several comments about how much my technique and strength have improved, and a couple of requests to revisit an old workout, I decided today is the day for that challenge.
So, I was watching a few of my older videos and reading my old posts and I have to laugh at:
- My lack of personality :/ I was so dur LOL
- My common complaint/excuse (which I still do) – “I’m just off night duty” LOL – OK OK we all get it Marianne, you work night duty! Please tell me off if I continue this really annoying habit.
- I say “am” a LOT!!
The reason I chose the Kettlebell Summer Leg Workout from May 7th 2010, is that I am using a 16kg Kettlebell (which was really heavy for me back then) and I think the exercises and my technique improvements will be very obvious. The other reason is that bar 2 or 3 exercises, I have tutorials for the exercises and the exercise are all set reps, so beginners can have a go. I have offered further suggestions at the bottom of the page for beginners.
Before I get questions about it, no I do not have a tutorial for the Kettlebell Snatch yet. To be totally honest, it is for a good reason. I still find it a really hard exercise to do correctly and, to teach, especially over the Internet. I think there is a line which the Internet cannot cross and some corrections NEED to be made in person. So for this exercise, I am still thinking about the tutorial. So have patience for this one 🙂
In my search for a workout to redo, I also considered my Ultimate 500 rep Kettlebell Workout, which I will be revisiting at some point as I am so curious to see if I can beat that time 🙂 But I was wondering if you have any requests? Is there a workout that you love so much, you want to see me brutalised again? If so, leave me a wee comment and I will decide if I dare to try it again 😀
Back in May, this workout took me 45 minutes 32 seconds to complete. There are 2 rounds of 10 exercises with set reps. Where I have given a range of reps in the old version, today I went for the higher number of reps throughout.
The video below is a re-mix and I am sorry for the poor quality, but the raw file for the older version had been compressed and I couldn’t restore it. But, you can visit the original post on the link above for the better quality if you like. I do think the video still shows a good comparison though:
Based on the reps I set, this workout was designed for strength/endurance back in May as I was using a heavier weight for me. Doing this today felt more like endurance and a little cardio, so that shows a big improvement in my strength! However there was an annoying downside, my Kettlebell Snatch technique STILL sucks! Not as much as it did, but since I honestly don’t like that exercise, I never do it – hense the poor improvement 🙁 But everything else is much much better.
Using my Gymboss Interval Timer as a stopwatch I timed the 2 rounds of the following 10 exercises and set reps:
- 2-Handed KB Swing x 30 reps
- KB Goblet Squat x 15 reps
- Single Arm KB Row (right & left) x 15 reps
- KB Sumo Goblet Squat x 15 reps (same as Goblet Squat only wide stance)
- KB Snatch (right & left) x 8 – 10 reps
- KB Stiff-leg Deadlift x 15 reps
- KB Single-leg Deadlift (right & left) x 15 reps
- KB Vertical Swing x 15 reps
- KB Reverse Lunges (right & left) x 15 reps
- KB Push Press (right & left) x 8 reps
This time around it took me 29 minutes 52 seconds to complete. I can’t say it wasn’t a difficult workout, but it was A LOT easier than before. Not only that, but the improvement in my technique is so obvious. But I set out on a journey, and a journey I am on 🙂
Give this workout a try, if you haven’t already or, try and beat your old time. Let me know how you get on?
You can still get a great work by:
- Performing the Swings for 30 seconds rather than reps
- Replacing the Kettlebell Snatch with Alternating or Two-handed Swings x 30 seconds
- Replacing the Kettlebell Stiff-leg Deadlifts with Kettlebell Figure of 8 x 30 seconds (total)
- Either replace the Kettlebell Reverse lunges with Body Weight Reverse Lunges, or hold the KB in a goblet and complete Alternating Reverse Lunges for 20 reps (total). If the Reverse Lunge is to difficult, then use this space to practice your swings x 30 seconds.
- Use this chance to be creative and think of a good exercise you can do to replace one you cannot do YET
Anyone should be able to try this workout in some way or another, and don’t worry about replacing exercises. I would rather hear that you have substituted an exercise you’re not happy doing yet, that hear you risked injury just to compete with me. Remember we want to remain active – no one should be sitting in the sidelines with an injury.