Saturday, February 13, 2016

Killer Kettlebell Circuit

I know this is a killer circuit, because it just about killed me! I managed 4 rounds in 24 minutes. The last round was brutal.

53 lbs kettlebell used for all exercises. It was supposed to be a 5x20 workout, but I could only manage 4 rounds. There is no rest between exercises, and 1-2 minutes rest between circuits.

Killer Kettlebell 5x20 (in theory!)
- Goblet Squat (20 reps)
- KB Swing (20)
- 1-arm KB Row (10 per side)
- Forward lunge (10 per side, hold kb on same side as working leg)
- elevated pushup (10 per side, 1 hand up on kettlebell)

Dumbbell version if you don't have a KB
- Goblet Squat
- Box Jump
- 1-Arm DB row
- Forward lunge
- Elevated pushup (hand on block or hexagonal dumbbell)

Alright, off to Toronto for a hotel stay and then an early AM flight to Denver for 3 weeks (with a mini trip to Phoenix on Feb 23rd).

Today's Kickbutt Mindset Tip:
If you are struggling, stop feeling sorry for yourself and go out and help someone. Add value to the world. Turn your moping into mentoring and help someone climb the ladder in your world. The best thing you can do for yourself is to make everyone around you better.

"Associate with people who are likely to improve you. Welcome those whom you are capable of improving. The process is a mutual one. People learn as they teach." – Seneca

Associate wisely,

Craig Ballantyne, CTT

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