Since Sunday is a Tough Mudder, I wanted to get a light workout in to keep my muscles active but not fatigued. I took this opportunity to do the "test" for the end of the Basic Body Weight training routine and then finished off with a conditioning kettlebell routine.
Since I passed the "test" 4 weeks early I think that my plan of action is to finish the next 2 week part of the Basic program and then start the First Class program. These next 2 weeks of Basic have super sets which I have not done yet so it will be fun to try them out. I will most probably do three weeks of the super sets leading up to the Houston Tough Mudder and then start First Class in November.
Warm Up / Test:
- 30 Sit Ups
- 10 Push Ups with 2 second pause at top and bottom
- 10 TRX Rows with feet elevated onto tallest box
- 15 Back Lunges with 3 second pause at bottom
- Push Up Position Plank for one minute
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.
- 10 Burpees
Notes / Results:
- Time: 25 minutes for the Kettlebell, 45 minutes total workout
- Weight: 198
**All weights in kg**
- Kettlebell Swings - Sets: 12, 14, 16
- Forward Lunges - Sets: 12, 14, 16
- High Pulls - Sets: 12, 14, 16
- Goblet Squat - 12, 14, 16
- Clean and Press - Sets: 12, 14, 16
- 10 Burpees at the end of each circuit.
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