Resistance is NOT Futile – Kettlebell and Body Weight

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Hi everyone,

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 🙂

The Workout

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:

Section 1

  1. KB Thruster into Reverse Lunge (right) 8 – 81/2
  2. KB Thruster into Reverse Lunge (left) 9 – 9
  3. Single KB Close Push Ups 8 – 6
  4. Single Arm KB Rows (right) 15 – 16
  5. Single Arm KB Rows (left) 14 – 15
  6. 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:

Section 2

  1. Mountain Climbers x 2 sets
  2. Skater Jumps x 2 sets
  3. Push Up Jump Tucks x 2 sets
  4. 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 🙂

Marianne

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.



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16 Responses

  1. Athletic James says:

    Inspiring information on improving my athletic performance!

  2. Jon says:

    Hi Marianne,
    Brilliant website and excellent workouts.Have done a few and find them very challenging.Could you if possible give your opinion on ways to improve the 15m beep test.Am currently level 9.5 and want to get to levels 13 or 14.Keep up the good work.

    • Marianne says:

      Hi Jon, Great to hear from you, glad you are enjoying my workouts 🙂

      The best advice I can give you regarding improving your beep test is a combination of more beep tests and also some Interval Sprint Training. High Intensity Intervals on the track, or treadmill. This will increase your fast twitch muscle fibres making them more sensitive to stimulus, ie when you are doing the explosive sprints in the beep test.

      It’s similar to pull up training. Want to get better at them, do them more often.

      Hope this helps 🙂 Good luck with the training.

  3. Beth says:

    Happy Birthday!!! (a little late) You are the fourth “friend” who’s birthday is today. Thanks for all of the wonderful workouts!

  4. Gwen says:

    here’s one for you to try using a 16kg:
    10 one arm swings right
    5 thrusters right
    10 one arm swings left
    5 thrusters left
    25 two handed kb swings, rest 15secs 25 more swings
    repeat one arms swings and thrusters a 2nd time
    2 more sets of 25 two handed kb swings
    repeat one arm swings and thrusters a 3rd round
    and done!
    I stole one of your bodyweight circuits to finish. ;o)
    Happy Birthday Eve!!!!

  5. Tempest lowe says:

    Hey i did this workout first thing this morning. I had a intense bootcamp outside last night, so i was very sore in my arms, shoulders pecs so forth. Anyway i did pretty well, except i had to modify the pushup, tucks on the second set, and on the single KB pushups, my bell really isn’t heavy enough to lean on , hold on to, whatever to do the pushups as you do them, and i was sore too, so i did them on my knees.
    my times are on my website. thanks for the good workout

  6. tempest lowe says:

    I can’t wait to do this workout tomorrow. skipping KB workout today since i’m going to a bootcamp class outside today

  7. Izz says:

    This is my favorite workout so far of all of them I enjoy the combos, and it is smart transitions from one exercise to the next Great job. Love this site.

  8. gwen says:

    My bday is 7/2/71…..I knew I liked you kid! 😛 we have lots in common it seems.

  9. Becci says:

    HI Marianne,

    I am a follower and a fan of your blog for about two months now.
    I love, love, love your workouts. I always feel fantastic after doing them.
    So I need do one a day 🙂

    Anyways I just wanted to thank you for your blog. Keep up the good work!

    • Marianne says:

      Hi Becci, thanks for your lovely comment. It really motivates me when I hear I am helping others, in some small way at least. I hope you have a great workout today 😀

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