The last workout of this week is a kettlebell and bodyweight circuit. It's time to bring out your heaviest kettlebell!
Earlier this week, I ranted a bit about my kettlebell trainings and how they've changed during the past three years. I used to train with small, maybe 8 kg kettlebells to do Russian Twists with them, but as I've become stronger, the kettlebells I'm using are getting way heavier.
This should be the reason why we workout–to get stronger and more capable, instead of “making up” for eating too much food or skipping a workout…
Also, if you missed the post on why runners should do strength training as well, you can check it out here. So, it's been a lot of strength talk this week. Let's keep it coming… because today, I want to share another good workout that I did a few days ago.
In this kettlebell and bodyweight circuit I used the heaviest kettlebell that I currently have in my home mini gym, which is 60 lbs. This is pretty good weight for me, and for that reason I kept the number of reps pretty moderate. There are many ways to vary your training so it never gets boring, and this time I did it by keeping the number of reps moderate but the number of rounds pretty high.
Lift Heavy! Kettlebell & Bodyweight Circuit
This circuit consists of three kettlebell and one bodyweight movement. Here's what you'll be doing:
10 rounds of
10 Kettlebell Deadlifts
10 Kettlebell Swings
5 Kettlebell Goblet Squats
10 Bodyweight Push Ups
You can adjust the number of rounds as needed, if ten is too much. But if you feel especially strong, you can do even more. Be sure that the weight is challenging though!
Take as many breaks as you need between the rounds. I took plenty, which is why you only see one round of this workout, not all ten–there's plenty of time behind the scenes of me walking around and drinking water which I didn't think would be too interesting to see 🙂
Anyway, go ahead and try this workout–and be sure to use pretty heavy weights!
You Need Your Rest Days Too
Every week, remember to take at least one rest day. There are many ways to spend it. Resting doesn't necessarily mean putting your feet on the wall and doing nothing.
Yesterday was a rest day for me, so I started it with a morning walk. But you don't pass a playground without popping in for some chin ups! So, I spent about 10-15 minutes practicing some bodyweight exercises, and that was it.
Did you hear the voices of the nature on the background of the chin up video? I almost never listen to music when I'm working out. This is so much better!
Have a great weekend!