Kettlebells plus Zuzana's Bodyweight circuits

[kali1]

Can't wait to see your new circuits Deb!!

[Debbie S.]

Originally Posted by sciencelady

I chose your Kettlebell 15/Zuzanna 550 workout this morning - enjoyed it! I added a minute of cardio between each pairing (minute jump rope, minute sprints, minute jacks, etc.) and came in just at an hour. I liked the 15 rep kettlebell work as I could heavy up compared to endurance sets that I've been doing lately. Thanks Debbie! Keep them coming!

Wow! Awesome job adding a minute of cardio. Yes, I like making up some of these circuits with lower reps for kettlebell work so I can use a heavier kettlebell. The Kettlebell/500 workout is the same type of workout. The rep range for kettlebell exercises is 10 reps, and 20 reps for the kettlebell swings if I'm subbing them for the around the body passes.

I thought I'd link my original thread since I did the first workout again this morning.

kettlebell swings/lower body blast

I cut 2 minutes off my time by taking only a 30 second break between sets. My stats this time:
1 round
20:21 time
141 AHR
148 calories burned
240 swings with a 30 lb. kettlebell

It really is an awesome lower body blast. You can always repeat each bodyweight exercise in each round twice and just do a set of kettlebell swings for the 30 second cardio blast. Whatever you decide, it is still an awesome lower body workout.

[mizach]

I'm excited to try these now that I have a solution to "how about the background music?" dilemna.
I am going to listen to Spanish lessons and do the circuits while repeating the phrases! (OT: for my future trips to Costa Rica and Spain)
Note to self: pay close attention when a KB is over your head. Repeat, do not let the bell drop on your head.

[FirmDancer]

Originally Posted by mizach

I'm excited to try these now that I have a solution to "how about the background music?" dilemna.
I am going to listen to Spanish lessons and do the circuits while repeating the phrases! (OT: for my future trips to Costa Rica and Spain)
Note to self: pay close attention when a KB is over your head. Repeat, do not let the bell drop on your head.

That's a great idea!

[Debbie S.]

I'm back.

I created a new twist on my Kettlebell 10 AWTBP & 500 workout. This new circuit incorporates the exercises in the Men's Health Spartacus workout. It's a tough workout, but it's an excellent workout. I really liked adding dumbbell work, and I'll try to create more circuits using all three. Even though you can easily use a kettlebell for the dumbbell work, don't. Use a dumbbell. I did find it awkward using a dumbbell for the swings, but like anything, with practice I'll get better.

Try to keep your rest periods between 14-20 seconds between exercises, but don't beat yourself up if you need a longer break. I'm still doing a swing challenge, thus the swings.

Go heavy as possible on the kettlebell exercises. The reps are low so challlenge yourself.

Kettlebell/Bodyweight/Dumbbell Circuit

1a-One Arm Kettlebell Swings-5 reps each side
1b-Prisoner Squats-1 minute
Kettlebell swings-10 reps

2a-Kettlebell Cleans-5 reps each side
2b-Push Ups-1 minute
Kettlebell swings-10 reps

3a-Kettlebell Presses-5 reps each side
3b-Backward/Forward Lunges right leg-1 minute
Kettlebell swings-10 reps

4a-Kettlebell Squats with kettlebell in rack position-5 reps each

side
4b-Reptile (plank knee to elbow)-1 minute
Kettlebell swings-10 reps

5a-Kettlebell Snatches-5 reps each side
5b-Backward/Forward Lunges Left Leg-1 minute
Kettlebell swings-10 reps

6a-Kettlebell Overhead Squats-5 reps each side
6b-Split Push Ups-1 minute
Kettlebell swings-10 reps

7a-Windmill arm behind back-5 reps each side
7b-Jump Forward and Two Jumps Back-1 minute
Kettlebell swings-10 reps

8a-Kettlebell Tactical Lunges-5 reps each side
8b-Sit Ups-1 minute
Kettlebell swings-10 reps

9a-Kettlebell One legged deadlifts-5 reps each side
9b-Turkish Get Up-1 minute
Kettlebell swings-10 reps

10a-Kettlebell Windmills-5 reps each side
10b-Side V-Crunch-1 minute
Kettlebell swings-10 reps

11a-Kettlbell Clean & Presses-10 reps each side
11b-Reversed Plank Knee Tucks
Around the Body Passes

rest 1 minute

1a-One Arm Kettlebell Swings-5 reps each side
1b-Goblet Squats-1 minute
Kettlebell swings-10 reps

2a-Kettlebell Cleans-5 reps each side
2b-Mountain Climbers-1 minute
Kettlebell swings-10 reps

3a-Kettlebell Presses-5 reps each side
3b-Single Arm dumbbell swings-1 minute
Kettlebell swings-10 reps

4a-Kettlebell Squats with kettlebell in rack position-5 reps each

side
4b-T-Push-ups-1 minute
Kettlebell swings-10 reps

5a-Kettlebell Snatches-5 reps each side
5b-Split Jumps-1 minute
Kettlebell swings-10 reps

6a-Kettlebell Overhead Squats-5 reps each side
6b-Dumbbell Rows-1 minute
Kettlebell swings-10 reps

7a-Kettlebell Windmill with arm behind back-5 reps each side
7b-Dumbbell side lunge & touch-1 minute
Kettlebell swings-10 reps

8a-Kettlebell Tactical Lunges-5 reps each side
8b-Push-up position row-1 minute
Kettlebell swings-10 reps

9a-Kettlebell One legged deadlifts-5 reps each side
9b-Dumbbell Lunge & rotation-1 minute
Kettlebell swings-10 reps

10a-Kettlebell Windmills-5 reps each side
10b-Dumbbell Push Press-1 minute
Kettlebell swings-10 reps

11a-Kettlebell Clean & Presses-5 reps each side
11b-Step Ups-1 minute
Kettlebell swings-10 reps

12a-Kettlebell TGUs-5 reps each side
12b-Horizontal rows
Kettlebell swings

[beth22]

Deb-
How long did that most recent circuit take you to do?

[Debbie S.]

Beth, it was under 1:20 minutes for the two circuits and I burned 634 calories, which is a lot for me. My heart rate monitor is not generous with the calorie burn.

Friday's are my toughest workouts and I really am liking the kettlebell/bodyweight combos. It really fits well with my exercise ADD, and time goes by very quickly.

[FirmDancer]

Debbie, I LOVE your circuits and I'll be a guinea pig again and try this tomorrow. But just for fun, here are some of my thoughts on the first read.

Originally Posted by Debbie S.

2b-Push Ups-1 minute

So, that will be about only 5 for me.

Originally Posted by Debbie S.

9b-Turkish Get Up-1 minute

That means it'll just be one full one for me; and stand-up on the 2nd, but not back down. I"m a bit slow on those TGUs ...

Originally Posted by Debbie S.

rest 1 minute

Rest: 1 day

Originally Posted by Debbie S.

2b-Mountain Climbers-1 minute

Thinking I'm not liking Debbie, or Zuzana, very much at this point. (Aack, plank position is a killer for me.)

Originally Posted by Debbie S.

12a-Kettlebell TGUs-5 reps each side

This could take me a good 15 minutes at this point. On one of those reps, I just may lay down and not get back up.

Looking forward to trying it. Your friend,
Anita

[sciencelady]

Debbie, another good routine - planning on trying it tomorrow. Can you describe split pushups? Also the windmill with arm behind your back (do you use a kettlebell with that in the lower hand?)?

[Debbie S.]

LOL, Anita. Thank you for my morning chuckle. Sometimes I wonder about myself, too.

Sciencelady, you can see a picture of Zuzana's version here:

Split push up

I do different variations for variety sake. I will split my hands, one arm near my arm pit and the other in a normal push up position, and switch after each rep. I also do a push up that is from Shaun T.'s Insanity workout. You position yourself in a side plank and your hands form an upside down "L" position. You lean your torso forward a bit and do a push up. This really works your inner pecs and triceps. I LOVE this exericse.

You do use a kettlebell the first windmill with your hand behind your back. You will be touching the ground with your kettlebell. I actually like this exercise more than a regular windmill. I'll edit my post. I see that I forgot to type in kettlebell.