Got a great Kettlebell workout in today and was surprised to find out it took all 60 minutes. No time for Tabata. I kept an great pace but maybe there was just a little too much to try and squeeze in anything else. Big picture, I am glad that I am getting my gym workouts to 60 minutes.
I am loving these Kettlebell workouts. 3 times during the week I am working the major muscle groups and Kettlebells are targeting and working what seems like every other muscle that is getting ignored. I use lighter weights but am more exhausted at the end.
Warm Up:
- 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
- 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
- 30 Crunches (http://youtu.be/1V4RXxLHNCY)
- 20 Pushups (http://youtu.be/Eh00_rniF8E)
- 10 Burpees (http://youtu.be/O7_TBHno0Os)
Do 5 circuits increasing weight each circuit until hitting a maximum.
- Swing & Catch Goblet Squat - (http://youtu.be/YuY2cecIq2E) - 20
- 1 Arm Clean & Push Press (http://youtu.be/Q3ucR0I_bP4) - 10 each
- Windmill (http://youtu.be/yKik0YFE370) - 5 each
- Turkish Get Up ((http://youtu.be/NeJLk-PsIsg) - 5 each
- 1 Leg Deadlift & Row (http://youtu.be/ByRt5R6n6LU) - 10 each
Notes & Results:
- Time: 60 minutes
- Swing & Catch Goblet Squat: max 11 reps w/ 24 kg on 5th circuit.
- Clean & Press: max 10 reps w/ 18 kg on 5th circuit
- Windmill: max 10 reps w/ 18kg on 5th circuit
- Turkish Get Up: max 5 reps w/ 12kgs on 3rd & 4th circuit. Could only do 3 reps on 5th circuit w/ 12kg
- Deadlift & Row: max 10 reps w/ 18kg on 5th circuit. Balance is always the key here.
- No Tabata but I had a cool one lined up with burpees, toes-to-bar, dips & jumping lunges. Next time.
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