Something NOT for HIIT or kettlebell beginners! Maybe not quite "hell" but when done with full intensity...this gets close imho.
I keep coming back to this workout every now and then. No science or deeper wisdom here. Just a brutal 30 minutes or so tough workout. Stupid? Crazy? Maybe. But works for me. No doubt could be improved in a variety of ways...there could be some better logic in the sequence of the exercises...but it feels "good" just like this too. 10 seconds of break between the exercises.
How tough it gets is a matter of weights used (both the deadlift and the kettlebells). And the pace makes a difference indeed too. Since I'm such a weak sissy, 80 kg is enough for me for the deadlifts, 28kg and 24kg kettlebells work ok. The 15 secs of pull-ups means in practice 3...4 "honest" pull-ups. The swing gets harder when done crossfit style (all the way up). Chest level is bit easier then.
When using Kutya Timer for iPhone and iPad, add a 10 sec break using the "do between each exercise" feature when editing the workout.
You can copy this workout as text (this whole post!) to Kutya Timer, save it and get going straight away. Oh, some warm-up before is highly recommended!
Equipment needed: Barbell+weights for deadlifts, 1...3 kettlebells, a box or similar to step on. A bar for pull-ups.
So here's the workout (10 secs rest between each step)
00:15 Pull-ups
01:00 Kettlebell Swings
01:00 Deadlifts
01:00 Kettlebell Swings
01:00 Box Steps
01:00 Kettlebell Snatches
00:15 Pull-ups
00:30 Push ups
01:00 Kettlebell Push Press
01:00 Abs crunches
01:00 Kettlebell Snatches
01:00 Deadlifts
01:00 Kettlebell Long Cycle
01:00 Deadlifts
01:00 Kettlebell Swings
01:00 Box Steps
00:15 Pull-ups
01:00 Kettlebell Snatches
01:00 Plank
01:00 Kettlebell Push Presses
01:00 Box Steps
01:00 Kettlebell Swings
01:00 Deadlifts
01:00 Kettlebell Long Cycle
01:00 Plank
01:00 Kettlebell Swings
01:00 Plank
01:00 Kettlebell Long Cycle
00:30 Push-ups
Kutya Timer on the App Store
I keep coming back to this workout every now and then. No science or deeper wisdom here. Just a brutal 30 minutes or so tough workout. Stupid? Crazy? Maybe. But works for me. No doubt could be improved in a variety of ways...there could be some better logic in the sequence of the exercises...but it feels "good" just like this too. 10 seconds of break between the exercises.
How tough it gets is a matter of weights used (both the deadlift and the kettlebells). And the pace makes a difference indeed too. Since I'm such a weak sissy, 80 kg is enough for me for the deadlifts, 28kg and 24kg kettlebells work ok. The 15 secs of pull-ups means in practice 3...4 "honest" pull-ups. The swing gets harder when done crossfit style (all the way up). Chest level is bit easier then.
When using Kutya Timer for iPhone and iPad, add a 10 sec break using the "do between each exercise" feature when editing the workout.
You can copy this workout as text (this whole post!) to Kutya Timer, save it and get going straight away. Oh, some warm-up before is highly recommended!
Equipment needed: Barbell+weights for deadlifts, 1...3 kettlebells, a box or similar to step on. A bar for pull-ups.
So here's the workout (10 secs rest between each step)
00:15 Pull-ups
01:00 Kettlebell Swings
01:00 Deadlifts
01:00 Kettlebell Swings
01:00 Box Steps
01:00 Kettlebell Snatches
00:15 Pull-ups
00:30 Push ups
01:00 Kettlebell Push Press
01:00 Abs crunches
01:00 Kettlebell Snatches
01:00 Deadlifts
01:00 Kettlebell Long Cycle
01:00 Deadlifts
01:00 Kettlebell Swings
01:00 Box Steps
00:15 Pull-ups
01:00 Kettlebell Snatches
01:00 Plank
01:00 Kettlebell Push Presses
01:00 Box Steps
01:00 Kettlebell Swings
01:00 Deadlifts
01:00 Kettlebell Long Cycle
01:00 Plank
01:00 Kettlebell Swings
01:00 Plank
01:00 Kettlebell Long Cycle
00:30 Push-ups
Kutya Timer on the App Store
