Kettlebell Conditioning Sunday

Kettle Bell HIIT or conditioning or Fartlek or whatever you want to call it. Lift weights as fast as you can with as little rest as you can handle. I am always gassed by the end of this routine. I relaxed a little time wise before the 4th & 5th circuits but still had a good sweat and heart rate going in addition to upping the weight lifted.

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)

5 circuits

• Swing Clean & Press (http://youtu.be/Q3ucR0I_bP4) - 10 each side
• Balance Row (http://youtu.be/3cw6E4AIKjU) - 10 each side
• Lunge & Press (http://youtu.be/eCl0sHxzY9E) - 10 each side
• Single Leg Kettlebell Deadlifts (http://youtu.be/ByRt5R6n6LU) - 10 each side
• Goblet Squat (http://youtu.be/VUa8T6yo_Yg) x 20
• 10 Burpees

Notes / Results:

• Time: 70 minutes.
• Weight: 193

** All weight in kg**  

• Swing Clean & Press - Sets - 12, 16, 18, 18, 18
• Balance Row - Sets: 16, 18, 24, 24, 24
• Lunge & Press - Sets: 12, 16, 18, 18, 18
• Single Leg Deadlift - Sets: 16, 18, 24, 24, 24 *need to go higher here but first need to figure out what the next heaviest kettlebell is since the color ones, which are bigger, are not clearly marked
• Squats - Sets: 16, 18, 24, 24, 24