The other day my Shoulder and Core Bodyweight Burn really challenged my front deltoids, chest and core.
Today, I’m targeting mainly my legs, with some middle and rear deltoid work along with a back exercise. I decided to increase the Kettlebell weight to 16kg, which will be challenging especially for the overhead exercises. As I have previously used two 12kg at the same time for many of the other exercises, the challenge was more a mental one for using the 16kg. All the same, this was a tough workout… So much for leaving some steam for tonight’s class 😉
So, the workout today is mainly for strength and toning, with a little cardio here and there to elevate the heart rate and give the sweat glands a workout too. There are 10 exercises in total and two rounds. It is quite a long workout with a good variety of exercises so you shouldn’t get bored.
I set my Gymboss Interval Timer to the stopwatch setting for a change to record my time. It took me 45 mins and 32 seconds to complete this workout. I didn’t think it would take as long, but I think it was because I rested for longer without the interval timer and used a heavier Kettlebell.
The exercises and reps are as follows:
- 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
- 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
As this is quite a long workout, with a lot of exercises, so it’s your choice if you add any more cardio on to the end.
When doing the exercises I was watching my technique in the mirror and I noticed that my snatches, while some were good, I found it hard to control the “dismount”. I’m trying to make it less like a swing, but it’s hard enough :/
Anyway, I hope you will give the workout a go. Adapt it as necessary and let me know how you get on – and if you have any suggestions?
I hope to be back on Sunday, but I have a charity Gala Ball to attend for the Alzheimer’s Society (can’t wait to get all dressed up), so I’m sure the wine will be flowing. So if I’m not too hung-over I’ll see you Sunday 🙂 Not that I plan to get tipsy of course … but this is the Irish we’re talking about here LOL