Killer 15 Min Supplement Workout | Kettlebell Interval Training

Hi everyone,

Well, what an exciting few days I have had!

The most exciting thing has been training with the one and only Steve Cotter here in BELFAST! After me thinking the next time I would ever get to train with him would be across the pond, I was very pleased to hear he was coming my neck of the woods! I learned so much from him and I was blown away (again) by his quiet demeanor and humility.  He has no ego, he’s just honest, and real!  I highly respect that, especially in someone so well known!

So I learned more about endurance Kettlebell lifting and also loads on agility, mobility and flexibility (aka – my weaknesses).  Now I can pass on what I learned to my own clients and improve these things in them too!

Actually, I am still pretty sore from the training – because I am simply not used to moving as much, in as many different directions. We tend to get stuck in this thinking of strength training being a static or one-directional activity … I am now changing my thinking and believe we should be strong in all directions and have great flexibility as part of our strength.  Strength is important, but it’s not much use on its own!

Moving on, I have successfully made it through the first week of my Pledge/Challenge/whatever and I have been doing quite well overall. Though I have tripped a few times, it’s nothing major, so life goes on.  I have also fallen in love with my new slow-cooker – I have used it nearly every day this week! Lamb, pork, chicken, more pork and duck have all been experiments in that pot … mmmm!

My clothes fit better and my weight is down 2lbs since the same day last week. Plus, I feel more relaxed about things again. I have also managed to do my daily walks – no matter the weather, and even got an unexpected walk on Friday when my car broke down about 1 mile from home! It was  beautiful day, so that was lucky!

The only thing that hasn’t gone to plan is my strength workouts. I did 2 lighter ones at the weekend instead of 1 heavy. Then, the last 2 nights my sleep has sucked, so I have only managed my walks (and the masterclass with Steve).  Tomorrow I hope to make it into the gym for a training session.

ANYWAY – this workout was from last Wednesday/ Thursday. I meant to upload it last week, but I just didn’t get the time.  SO here we go now …

The Workout

(The talking at the end was in response to concerns about my 30 day challenge. I filmed this last week, so that was still relevant at the time)

Easy peasy 3 rounds of 5 exercises … haha! Easy my arse!

Set your Gymboss Interval Timer for 15 cycles of 20 seconds rest and 40 seconds effort and complete 3 continuous rounds of the 5 exercises.

  1. Stand-Kneel-Stand (right) (16kg) (13, 13, 12)
  2. Same (left) (16kg) (14, 13, 13)
  3. Two-Handed KB Swing (24kg) (28, 28, 27 )
  4. Renegade Row (2x16kg) (14, 15, 14)
  5. Dynamic Push Ups (12, 12, 10)

Oh boy! My numbers have gone down! I’m happy that I did the workout, but I was a little disappointed in my numbers! I will repeat this workout this week and see if things have improved.  It WILL get better!!

You know, I am sitting here rubbing my eyes because they are so heavy from the crappy sleep I have had! It really goes to show how important QUALITY sleep is! I may have been in bed for 8 hours, but it took me over an hour to actually get to sleep (very unusual for me) and then I kept having crazy dreams and waking up!  Just because you are resting, doesn’t always mean you are recovering – so bear that in mind before you train each day – ask yourself how recovered you feel. If need be, skip your heavy workout in favor of some walking or light cardio.

Have a great day!



  • September 12, 2012

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