Summer Kettlebell Workout | Home Fitness Workouts
The weather here has turned once more and we are back to “normal” May temperatures But the word on the street is that the sunshine is coming back We.will.see.
Yesterday I ventured into the gym for a leg session, and the place was so warm that it made even loading and off-loading the bar a workout by itself! The original plan (lets call it Plan A) was to do Front Squats, RDLs, and Glute Bridge/Hip Thrusts. What actually happened was Plan B – Front Squats *check!*, Glute Bridges and Hip Thrusts *check check* …. RDLs? – NO CHANCE! Well, today I can hardly walk! Oh my poor quads. Anyway, I got some footage of the session and I will post it in a few days, with a breakdown, so you can see exactly why my legs are in bits!
Moving swiftly on, today’s workout is actually one I did last Thursday (because I anticipated my busy weekend, I got ahead of myself and filmed in advance *pats self on back*). This was another killer in the sun.
I was asked to make some longer workouts, so I decided that I would increase the interval times as one way of achieving this; secondly you can see I added more exercises than usual, and finally you can always add more rounds … (“You” referring to those crazy folk who enjoy pain and suffering) LOL!
Set your Gymboss Interval Timer for 8 cycles of 25 seconds recovery and 1 min effort (note: I did the rounds separately to allow more recovery in between). Do as many rounds of the following 8 exercises as you feel like; I did 2!
My reps per exercise and weights used are noted below in brackets:
- Thruster (right) (16kg) (16, 14)
- Thruster (left) (16kg) (15, 14)
- Side to Side Steps (with 6kg) (59, 56) – DEATH!
- Renegade Row and Push-Up Combo (2 x 16kg) (8, 8 ) – 1 rep = 1 row each side + push-up
- Alternating Single-Leg Hip Thrust (28, 25) – my left hip was not extending as well as my right, due to SI/glute Pain
- Jump Rope (free-style) (didn’t count)
- Two-Handed KB Swing (24kg) (36, 35)
- Burpee to Pull Up Combo (8, 6) – these are so tough!
This workout was an absolute killer! I thought at times (Thrusters, Steps and Swings), I was going to throw up! Thankfully I didn’t. Felt great afterwards though
Hope you all enjoy this one – let me know your experience below.