I am doing my best to provide you guys with a good variety of workout ideas using my trusted Kettlebells and also options for body weight exercises too. My workouts can be adapted to suit your individual requirements by playing around with the interval times (to increase or decrease the intensity), or by adding more rounds to lengthen the workouts. I never assume that my imagination or workouts are the best out there, but I think for a lot of people, simply having a template to work off is enough to motivate them to try a workout, even if you change it about a bit.
Todays workout is 16 minutes long and has two sections. The first section is resistance (using Kettlebells) and the second section is bodyweight Tabata (cardio). The first consists of 2 rounds of 6 exercises over 12 minutes. Then the Tabata section has 4 bodyweight exercises to perform over the 4 minutes.
I would describe this workout as moderate in its intensity. In hindsight I probably could’ve added a third round to the resistance section or played about with the Tabata and added in an extra one in the middle. Different ideas come to me after performing a new workout. If you are already fit, then you may consider these adjustments before you start.
Anyway, for me this was good extra workout (as I was in the gym in the morning and have Kettlebell class later), so it was a nice wee metabolic booster for the afternoon 🙂
So, now for the exercises (and my reps). First, set your Gymboss Interval Timer for 12 cycles of 15 seconds rest and 45 seconds effort, and perform 2 rounds of the following 6 exercises:
- KB Thruster into Reverse Lunge (right) 8 – 81/2
- KB Thruster into Reverse Lunge (left) 9 – 9
- Single KB Close Push Ups 8 – 6
- Single Arm KB Rows (right) 15 – 16
- Single Arm KB Rows (left) 14 – 15
- KB Stiff-Leg Deadlifts (slow / controlled pace) 14 – 14
Now reset your Interval Timer for8 cycles of 10 seconds rest and 20 sections MAX effort and perform the following routine:
- Mountain Climbers x 2 sets
- Skater Jumps x 2 sets
- Push Up Jump Tucks x 2 sets
- Dynamic Squats (my favorite) x 2 sets
I hope you all enjoyed this workout and will leave a comment below to let me know how you did. As always any suggestions are welcome 🙂
PS I hope to have another update this week, but it’s my birthday on Friday, so celebrations may delay it slightly – but hopefully not 🙂 Feel free to subscribe to my RSS feed (located in the sidebar), so you will receive email notification of all my updates.