Bring It On! Home Fitness Workout | Kettlebells and Body Weight| www.myomytv.com

Today's workout is from Marianne at www.myomytv.com
www.myomytv.com/bring-it-on-home-fitness-workout-kettlebells-and-body-weight/

Set your Gymboss Interval Timer for 24 cycles of 15 seconds recovery and 45 seconds effort. Please remember that the times are not set in stone. So if you need more recovery, adjust it. Aim to complete 3 rounds of the following 8 exercises:



1 - Goblet Squat to Press (11,8,12) first 2 sets I used a 12kg the last set I used a 10kg
2 - Side to Side Step Ups (28, 38,44) the first set I used a 8lb kettlebell the next 2 set I did not add a weight. My step was set at 10 inches
3 - Plank Climber to Knee Tuck (8,9,9)
4 - Bent Over Alternating Row (20,20,21) I did double rows instead of single rows with 2/8kg
5 - Vertical Swing Burpee (8,9,10) the first 2 sets I used a 10kg the last set I used a 8kg
6 - Passing Reverse Lunge (right) (16,18,21) I used a 10kg
7 - Passing Reverse Lunge (left) (17,18,19) I used a 10kg
8 - Two-Handed Swing (21, 21,29) The first 2 sets I used a 10kg and the last set I used a 8kg

I was going to time this workout to see how long it would take me as I did add longer rest periods but my egg timer that I had needed a new battery and I did not want to go upstairs and get one.
The music I picked was Daughtry's new album Break the Spell.

New Year. Resurrecting old goals

It was been awhile since I posted on this blog.  I was thinking about not posting anymore as it was taking too much of my time to post reviews on all of the workouts I do.  But I decided to turn this into a blog of mostly the kettlebell workouts I do. 

I have been including kettlebell workouts in with my traditional weight training for a couple of years now.  Mostly I do traditional weight training but I want to make it a goal to add kettlebells in my rotations more often. 

I have my rotations planned out through the end of April as I will be starting Steve Cotter's new 12 week Extreme Strength program in February.  I also plan on adding kettlebell workouts from Marianne from www.myomytv.com as she has some killer free kettlebell workouts.  January will be the Firm rotation I never finish this month.

 Take care!

Ultimate Kettlebell: "Swings"! Workout By Alysia Gadson RKC

I love and hate this workout because it is short and tough.  I have done this workout many times and it does not get easier.  I think the first time I did the workout I used a 12lb kettlebell now I use a 8kg (17.6lb) bell.

This is a Swing Ladder type workout where you start doing 5 swing then rest 5 sec, then you do 10 swings rest 10 sec.  You keep doing this until you get to 40 swing then rest 40 sec. After that you go back down the ladder to 5 swings.  This one sneaks up on you and should only take you 15 mins to complete.

30/15 Kettlebell workout

Alright here is my 30/15 Kettlebell workout. (I am having fun making up these workouts.)

I had originally planned 10 exercises but since I did LIC before this workout I did not have enough energy to do all 10 so I cut it down to 6.

Set your Gymboss timer for 3 Sets of 15 sec recovery and 30 sec work.  Some exercises require 2 kettlebells of the same weight.
1. 2H Swing  10kg (22lb) (21, 21, 20)
2. DBL KB Clean & Press 15LB (8, 8, 8)
3. Evil Alt Kneel and Stands (Marianne from www.myomytv.com calls them these) Only did 2 sets 10kg (22lb) (7, 7)
4. DBL KB Rows 15lb (15, 15,15)
5. Goblet Squats 10kg (22lb) (15, 14, 15
6. Alt Ribbon 15lb (12, 14, 14)

My Kettlebell 20/10 workout:

This workout I created and is inspired by RKS workout #10.

My Kettlebell 20/10 workout:
In parenthesis is my rep count
Set you Gymboss timer for 20 sec on 10 sec recovery.  Do 4 sets of each exercise before moving onto the next exercise. 
Add 30 to 60 sec rest after the 4th set of the each exercise.
I used a 8kg (17.6lb) kettlebell

2H Swing (13, 14, 14, 14)
30 sec rest
L/R Snatch (8 sets, alternating sides after each set) (9, 9, 10, 10, 10, 10, 9, 9)
30 sec rest
Goblet Squats (Also known as a bottom up Squat) (11, 14, 14, 14)
30 sec rest
L/R Rows (Same sets as the snatches) (14, 12, 12, 14, 14 ,14, 14, 12)
30 sec rest
Alt Tactile Lunge (10, 12, 12, 12)
30 sec rest
Clean and Press (Same sets as the snatches) (6, 6, 6, 6, 6, 6, 6, 6)
30 sec rest
Single or Double Leg Deadlift  (if you single leg deadlift do the same amount of sets as the snatches) (8, 8, 8, 9)
30 sec rest
L/R Windmill (Same sets as the snatches) (5, 6, 6, 6, 7, 7, 7, 6)
30 sec rest
L/R High pulls (Same sets as the snatches) (11, 11 ,11, 11, 11, 11, 11, 11)
30 sec rest
Sling Shots Alt directions (Same sets as the snatches) (14, 14, 14, 13, 13, 14, 13, 13)
30 sec rest
Figure 8 to a hold (12, 12, 12, 12)