Firstly, I am posting on behalf of Marianne today as she is feeling unwell. She did this workout a few days back and luckily had it all edited and ready to upload. All I needed to do was post it, so I get the easy job! This is what she wrote:
“Today’s workout is a killer! I mean pure evil 😀 So I prepare you now for what lies ahead!
The goal of the workout is full body conditioning and cardio with a mixture of Kettlebells and Body Weight exercises. This type of workout is great for overall fitness, conditioning and fat loss. Not so much strength (unless you are a beginner), but it will make you wish for a pull up challenge instead of this torture (in a good way of course).
The workout goes like this:
Instead of couplets, we have triplets. There are 3 triplets and 3 rounds of each triplet – see how I got the title?? Tri once, tri twice, and again!
You complete 3 rounds of each triplet before moving on to the next – this is why it’s so brutal.
As usual I have edited the video to include some basic modifications for beginners and intermediates, along with the full, advanced version. Below, I have included individual workout breakdowns for each, which will hopefully help make this a tough, but not impossible workout for your fitness level.
Beside each exercise in each level I have indicated what time in the video your exercise modification appears. I have used Red for Advanced, Orange for Intermediate, and Green for Beginner, so we don’t get confused.
Advanced Workout Breakdown:
You will be aiming to complete 3 rounds of each triplet, without stopping. This is 9 minutes of interval training per triplet. After each 9 minutes, allow yourself extra recovery and a drink.
So, set your Gymboss Interval Timer for 9 cycles of 20 seconds rest and 40 seconds effort. These intervals may seem too easy, but they ain’t – I promise! Of course there’s nothing stopping you from increasing the intensity even more.
The Triplets, and my reps and weight per exercise are as follows:
Triplet 1 (death by shoulders)
- Burpees (full) (12,12,11) (01:12)
- Kettlebell Renegade Row (14kg) (16,15,15) (01:34)
- Mountain Climbers (70,66,67) (01:52)
Triplet 2 (death by heart rate)
- Side to Side Step Ups (42,42,40) (02:03)
- Two-Handed Kettlebell Swing (20kg) (27,26,26) (02:19)
- Mountain Climbers (66,67,65) (02:30)
Triplet 3 (death by legs)
- Light Sumo Squat Jumps (31,29,27) (02:43)
- Vertical Swing Burpee (16kg) (7.5, 7, 6.5) (02:57)
- Mountain Climbers (65,67,60) (03:14)
This entire workout will take at least 27 minutes.
Intermediate Workout Breakdown:
You can either complete each couplet in a continuous cycle for 9 minutes, or break after each round for an extra breather. Set your Gymboss Interval Timer for either 3, or 9 cycles of either 20/40, 20/30 or 15/30. It’s up to you. It may be that you fitness level is up to advanced level, but you technique is not, so take note of the exercise modifications below:
- Burpee (no push up) (03:28)
- KB Alternating Bent Over Row (03:40)
- Mountain Climbers (03:53)
- Side Lunge Jumps (04:00)
- Two Handed KB Swing (04:13)
- Mountain Climbers (04:19)
- Dynamic Sumo Squats (04:28)
- KB Vertical “Step IN” Burpee (04:37)
- Mountain Climbers (04:58)
Remember, you don’t need to follow these exercises to the letter. If you have a better idea for one, then use it. Also remember your level can be different for each exercise, so make sure you plan ahead which version you will use during the workout.
Beginners Workout Breakdown:
I am classing beginners as those people who are within their first 6 months of exercising regularly or, those who have never done a certain exercise before. You may have an established fitness level, but are unfamiliar with the advanced or intermediate versions of some exercises. In the case of the complete beginner, I would recommend modifying both the exercise and the time/reps. If you are new to a certain exercise today, then you can use more advanced timing, but maybe replace that exercise with an easier version, until you have a chance to practice it outside of the workout.
As a beginner it is important not to push beyond your abilities too soon. I know we all want to make improvements and get the most out of each workout, but there is no point pushing your “technical” abilities too far and risk injury. For this reason I have made suggestions for alternatives for some of the exercises, and I have also suggested set reps and beginners time intervals.
I have set reps beside each exercise, for complete beginners to do the workout in your own time. This will help you build up good form and balance without rushing through an interval. For those beginners who are now more proficient at exercising, you may want to progress to intervals. But I would recommend leaving an extra recovery time between each round of each triplet.
Set your Gymboss Interval Timer for 3 cycles of 30 second rest and 30 seconds effort, or 30 seconds rest and 40 seconds effort.
For both set reps and interval timed versions, try and do all 3 rounds of each triplet, but you may want to decrease them to 2 rounds. This will still give you at least an 18 minute workout. If you are using the set reps, then you may want to do 2 rounds, as it will take you longer to complete the whole workout. Being new to exercise also means getting adequate recovery, so we don’t want you to suffer needlessly, but you should be trying your best.
- Burpees (no push up, no jump) x 5 – 10 reps (05:04)
- Kettlebell Single Arm Row (right) x 10 – 12 reps (05:18)
- Kettlebell Single Arm Row (left) x 10 – 12 reps (05:26)
- Jumping Jacks (from the toes, not the heels) x 15 – 20 reps (05:35)
- Two-Handed Kettlebell Swing x 15 – 20 reps (05:44)
- Mountain Climbers x 30 – 40 reps (each step = 1 rep) (05:52)
- Body Weight Squat x 12 – 15 reps (05:58)
- Kettlebell Vertical Swing x 12 – 15 reps (06:11)
- Either High Knees x 30 – 40 reps (total) (06:24), or High Feet x 30 – 40 reps (total) (06:33), or Mountain Climbers x 30 – 40 reps (total) (06:40)
As you can see there are so many ways to modify and adapt workouts to our own level. There is no reason why anyone should be left out. Even if you do not have kettlebells, you can still put together some arrangement to get active. The only additional advice I would offer is to ensure you get your pulling exercises into a workout. This is when some sort of resistance tool, be it Kettlebells, Dumbbells, Sandbags or a pull up bar, becomes essential for home workouts.
Feel free to leave me a comment here or at the forum about this workout, and I hope that beginners and non-Kettlebell owners will be able to join in too 🙂
Poor Marianne hopes to be fighting fit again sometime soon. I am sure she will be dragging herself back to the computer to answer your questions anyway.