Today I was not motivated at all until I remembered that I had set aside another workout from the Challenge ME series! Tom’s workout was all written out ready for me to do, so there was no escaping and no room for excuses! What a great workout this was – honestly, I didn’t even change anything (well apart from the squats at the end) – thoroughly enjoyed this Tom, so THANK YOU 😀
This extreme kettlebell workout is great for building and maintaining strength, conditioning your whole body, reinforcing a range of movement patterns and, the NEW Tabata Madness at the end is a great fat-burning finisher!
Extreme Kettlebell Workout with NEW Tabata Madness – Workout Breakdown
The first section is more strength-based and can be performed using set reps, or intervals (as Tom designed). Set your Gymboss Interval Timer for 16 cycles of 15 seconds rest and 45 seconds effort and complete 2 rounds of the following 8 exercises:
(My weights and reps per exercise are noted in brackets)
- Kettlebell Clean and Press (right) (14kg then 16kg) (9, 6)
- Kettlebell Clean and Press (left) (14kg then 16kg) (8, 5)
- Two-Handed Kettlebell Swing (20kg) (33, 30)
- Kettlebell Front Squat (right) (16kg then 20kg) (14, 10)
- Kettlebell Front Squat (left) (16kg then 20kg) (13, 8 )
- Kettlebell Renegade Rows (2 x 16kg) (17, 16)
- Kettlebell Deadlift Burpees (2 x 20kg) (11, 10.5)
- Push Ups (24, 21)
Now reset you timer for the Tabata Madness – eek! Set it for 12 cycles of 10 seconds rest and 20 seconds MAX effort. Complete 2 sets of each exercise twice! So 4 sets total, but over 2 rounds. This is how I did it, which may not be the same as what Tom said :/ Either way, this was tough!
- Jump Rope (high knees) x 2 sets
- Plank Climber (to Static hold in the rest periods) x 2 sets
- Squat Jumps (to Static hold in rest periods) x 2 sets
Repeat. It should last 6 mins.
The whole workout should last between 20 – 25 minutes. Don’t know how I came up with 30 mins – haha, Maths was never my strong point!
Hope you all enjoy this as much as me and will post your scores below. Also, give Tom your feedback on his workout design 🙂