Good workout today since this is my last gym day before the Beast on Saturday. I started light and built weight through the next two circuits and then cut back for a fourth circuit. Did not do a fifth circuit since I wanted to end the workout at an hour. I may have been able to do a fifth under an hour but got caught up in a conversation with a guy who has done the Beast a couple of years ago.
Good news is that I was up to 197 pounds going into the Super Spartan and wanted to get back to a more idea weight of 193. Today’s weigh in was 194. I have an eating plan for the next two days, expect to execute on it and will be in prime fighting shape for Saturday.
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:
- 30 Sit ups
- 20 Judo Pushups
Circuit with sets of 10. At the end of each circuit did 10 burpees.
- 10 Burpees (my addition to the workout)
Notes / Results:
- Time: 55 minutes.
- Weight: 194 pounds
** All weight in KGs** - not sure how heavy the Grey or Green Kettlebells are but they are heavier than the 18 KG and Green is heavier than Grey
- Turkish Get Ups: Sets: 8, 10, 12, 10
- 1 Arm Kettlebell Swings: 12, 16, 18, Grey
- Reverse Lunges: 12, 16, 18, 16
- High Pulls: 12, 16, 18, 18
- Squats: 12, 16, 18, 18
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