Kettlebell HIIT Saturday

Wanted to run trails with a weight vest today but the rain and preparing for my birthday barbeque got in the way. Could have still done it if not for the rain.

Good time. Glad that I started at a higher weight with the Kettlebell than in previous sessions. I left everything I had in the gym.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Got this workout from http://kettlebellsworkouts.com/ I pulled all of the videos from his YouTube Channel here: http://www.youtube.com/user/GBpersonaltraining

He has several different types of workouts on his site along with downloadable programs. Please visit his site. This is listed as his “Best Kettlebell Workouts” so I thought that would be fine for me but he has other ones including strength, beginner, etc. I have adjusted the number of reps and set to fit me but are using his exercises.

• Kettlebell Swings (http://youtu.be/zjnRj5SRNF0) x 10 each side
• Forward Lunges (http://youtu.be/2G-_9_e3TTo) x 10 each side
• Kettlebell High Pulls (http://youtu.be/MyxVI-s-738) x 10 each side
• ATG Goblet Squat (http://youtu.be/VUa8T6yo_Yg) x 20
• Kettlebell Clean and Press (http://youtu.be/8NaAHdUtUC0) x 10 each side
• 10 Burpees

Notes / Results:

• Time: 55 minutes
• Weight: 193

**All weights in kg**

• Kettlebell Swings - Sets: 12, 16, 16, 18, 18, 18
• Forward Lunges - Sets: 12, 16, 18, 18, 18
• High Pulls - Sets: 12, 16, 18, 18, 18
• Goblet Squat - 12, 16, 18, 18, 18
• Clean and Press - Sets: 12, 16, 18, 18, 18
• 10 Burpees at the end of each circuit.