Kettle Bell Monday

I need to catch up on my rest. My left leg is feeling better although I did feel a pop when I finished my body weight squats during my warm up. I only had the willpower to get through three circuits when I wanted to do five. And I am up to 194 again. After taking many steps forward, today was a one step back day. Still got some work in and gave it what I had for 45 minutes.

This Kettlebell workout came from http://kettlebellsworkouts.com/ I pulled all of the videos from this trainer’s 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.

Warm Up:

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

Circuit with sets of 10. At the end of each circuit did 10 burpees.

• Turkish Get Ups (http://youtu.be/NeJLk-PsIsg)  x 5 each side
• One Arm Kettlebell Swings (http://youtu.be/zjnRj5SRNF0)  x 10 each side
• Reverse Lunges (http://youtu.be/y2jz7ot6r2I)  x 10 each
• High Pulls (http://youtu.be/MyxVI-s-738)  x 10 each
• Kettlebell Squats (http://youtu.be/MeIiIdhvXT4)  x 20
• 10 Burpees (my addition to the workout)

Notes / Results:

• Time: 45 minutes.
• Weight: 194 pounds

** All weight in KGs**

• Turkish Get Ups: Sets: 8, 10, 12
• 1 Arm Kettlebell Swings: 12, 16, 18
• Reverse Lunges: 12, 16, 18
• High Pulls: 12, 16, 18
• Squats: 12, 16, 15@18