Tag Archives: Fitness

60-15 HIIT Kettlebell Bodyweight Workout

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Inspired by the original Spartacus Workout I have put together another 10 exercise 60-15 interval workout of two rounds:

1. Kettlebell Goblet Squat

2. Mountain Climber

3. Alternating One Handed Kettlebell Swing

4. Plank Walk to Push-Up Position

5. Split Jump

6. Kettlebell Row (8 on each side)

7. Kettlebell Side Lunge and Touch

8. Windmill

9. Kettlebell Lunge and Rotation

10. Turkish Get-Up (3 on each side)

This makes one round, rest for 2 minutes and repeat one (or if you feel like it two) more time.

My Sweetheart Wife is Back in Kettlebell Action!

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Yes! After a lengthy break my wife is back working out with Kettlebells. I am very excited for her and will do my best to share my experience and passion on her journey! 🙂

She got on the Kettlebell Train last year after seeing the results that started to show on me (especially the belly area hehe). We had our first child two years ago and our boy is keeping her really busy so she has little time to go to the Gym to workout (which she loves) and responsibilities added up etc.

Anyways she is now back in the game and is swinging with Lauren Brooks joining her on the Videos we downloaded (The Ultimate Body Sculpt Volumes I & II) and is really enjoying feeling her muscles once again.

Although the Videos might look to be geared towards the female Kettlebell audience, I can assure you they are very effective for everyone as every muscle is utilized during the exercises. Use the above link or the box on the side to see for yourself. I’m sure you too will be impressed and motivated as we are 🙂

300 Kettlebell Workout Get Up!

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Yeah I know not a fancy name, I’ll work on my workout naming. 🙂

After going for High Intensity Interval Training in form of the Spartacus Workouts for the past month I decided it was time to switch back to challenge style and put together my own 300 routine.

Here goes:

50 Kettlebell Snatches (25 Left 25 Right)

50 Plank Walk to Push-Up (I really liked this from the Spartacus Workout 2.0 it kicks my ass 😀 )

50 Alternating One Handed Kettlebell Swings

50 Thrust Squats (Half Burpees without the pushup and jump part)

5 Turkish Get-Ups (Left)

10 Windmills (5 Right 5 Left)

5 TGUs (R)

10 Windmills (5L 5R)

5 TGUs (L)

10 Windmills (5R 5L)

5 TGUs (R)

50 Mountain Climbers

 

Basic moves but really efficient, takes around 20-25 minutes depending on my day. Usually the Plank Walk to PushUp and TGU-WM routines take most of the time with the other moves relaxing my arms while keeping my core working. Never saw my triceps work this hard 😀

Spartacus Workout 2.0 Take 2

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OK so I did the workout the way I described in the last post for 3 days but it turned out that my modifications where not neat enough resulting in knee pain. Especially the first move, I completely replaced it with a two handed KB swing.

I also changed the intervals from 40-20 to 60-15 and did one run per exercise set, rounding down the time to 27 minutes but with the weight of the Kettlebell and the increased time of exercise and decreased time of rest, the end effect was comparable to the original 46 minutes long one.

Spartacus Workout Take 2

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So today I did the Spartacus Workout one more time.

This time I did it in 40-20 Workout-Rest intervals and completed full 3 sets with 2 minutes rests between sets. Total time 34 minutes and I was done, fully soaked with sweat! Definitely going to keep this in my workout rotation list. 🙂

Mens Health Spartacus Workout

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It’s time to re-visit a workout from a source that usually isn’t: Mens Health Magazine 🙂

But this workout inspired by the Starz television series Spartacus is a real piece of work.

It’s a 60-15 High Intensity Interval Workout with exercises that work almost every muscle in your body. Click here for the page on Mens Health website and here to download the poster PDF which you can print having all exercises in one page. You can also download a MP3 from the WorkoutMuse website for free. This way you don’t have to keep track of your time yourself. Its rather generic so you can re-arrange or change the exercises to create different 60-15 10 exercise workouts on your own.

Since I only have a 16kg Kettlebell and no interest in buying dumbbells I slightly modified the workout to my needs and condition:

Station 1 Kettlebell Goblet Squat (Hold Kettlebell at chest level)
Station 2 Mountain Climber
Station 3 Single-arm Kettlebell Swing (The real deal :) )
Station 4 T-pushup (16kg too heavy for me, did it weightless)
Station 5 Split Jump
Station 6 Kettlebell row (30 seconds on each side)
Station 7 Kettlebell side lunge and touch
          (KB in opposite hand and switching at touch point)
Station 8 Pushup-position row
          (Uneven pushup position with single KB rotating to alternate)
Station 9 Kettlebell lunge and rotation
Station 10 Kettlebell push press (Single KB 30 seconds on each side)

Did this in 60-30 exercise-rest intervals for two sets. With a 16kg Kettlebell this was intense enough for me 😀

Yet another 300 Kettlebell Workout

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40 Kettlebell Swings (2 Handed)
10 Turkish Get-Ups (5 Left 5 Right)
40 Kettlebell Snatches (20 Left 20 Right)
10 Kettlebell Windmills (5 Left 5 Right)
40 Kettlebell Swings (2 Handed)
10 Push-Ups (Slow)
40 Kettlebell Snatches (10L-10R-8L-8R-2L-2R Grip issue had me alternate)
10 Kettlebell Windmills (5 Left 5 Right)
50 Mountain Climbers

I noticed I have trouble with my grip over the course of these custom 300 workouts.
I use a cheap 16kg filled plastic Kettlebell which has a larger then standard handle and body. Looks more like a 24kg or even 32kg proper solid iron Kettlebell. So doing consecutive Kettlebell moves with little rest in between goes really tough on my lower arm.

Apart from this issue I am really happy to chop and change the order and intensity of my workouts. Up until 3-4 weeks ago I was sticking to some workouts I found on the Internet but with these my progress began to plateau. So I decided to add variety to unsettle my body and make it actually work.

Recently I switched back to more lower body kind of exercises as I seem to bulk up too much too soon with upper body intensive choices. And also I had a small accident some 5 months ago which causes my left shoulder to ache if I get too keen on working it 🙂

That said, I do revisit the workouts I initially found as they have become part of the variety.