Hi everyone,
Today I did my workout for the first time with Bozenka. Bozenka is my new 8kg kettlebell. I heard that when you get a new kettlebell you are suppose to give it a name. Frederick called his new 16kg kettlebell Karel. I am new to kettlebells, but I am already hooked and I like the variety and challenge that they bring. I think that kettlebells are also way cooler and more practical than dumbbells. You don’t need to have a whole set of kettlebells. You can do tons of exercises with just one. If you are interested in looking at kettlebell training I highly suggest visiting DragonDoor.com.
Todays workout is a time challenge, so you will need a timer. I am using my cool Gymboss Interval Timer as usual. Your goal is to complete this workout as fast as you can while maintaining proper form and technique for each exercise. Remember that if your form goes south, you should stop completely or take a break until you are able to continue properly.
The workout looks like this:
1. Kettlebell swing – 20 reps (or alternative exercise for those who don’t have a kettlebell, example: Jump Squats)
2. One leg Elevated Push Ups – 5 reps on each leg
3. Kettlebell swing – 20 reps
4. Side Plank Lift – 5 reps on each side
5. Kettlebell swing – 20 reps
6. Turkish Get Up – 3 reps on each side
7. Kettlebell Swing – 20 reps
I completed 3 rounds and it was enough for me :)
Kettlebell Swing – push your hips back, keep your back straight, weight is on your heels.
Explode your hips forward locking your knees. Squeeze your glutes tight as you thrust your hips forward. All the power should come from your hips. You are not swinging the kettlebell with your arms.
One Leg Elevated Push Up – Get into a plank and put one foot up on a chair or other elevated platform behind you. Raise the other leg up and keep it in the air. Bent your elbows and lower your upper body down towards the floor while keeping the entire body tight and in one line.
Push your body back up extending your arms. Your body has to move as one unit. Don’t arch your back and don’t push your hips up.
Side Plank Lift – Get into the Side Plank position and raise the front leg up and then bending the knee, touch the floor behind you with your foot as shown. Reverse the movement and return to the starting position. This is one rep. It is important to be tensing every muscle in your body for optimal results and to maintain proper form. Keep your body in one line, try not to rotate your shoulders and hips.
Turkish Get Up with Kettlebell – Grab the kettlebell with both hands and anchor it off of your bicep.
Tighten every muscle in your arm and the muscles in and around your armpit. Squeeze your abs as well and drive the kettlebell up extending your arm. Keep your eyes on the kettlebell at all times.
Rotate your body to the side from where you can position yourself into a squat. Keep your arm extended and your eyes locked on the kettlebell.
Get into a squat keeping your arm extended and eyes on the kettlebell. Your weight should be on your heels, your back straight and your toes and knees pointed slightly outwards.
Push off of your heels driving the kettlebell and your extended arm towards the sky. Reverse the movement keeping everything controlled. Do not collapse on the way down.
Hello Zuzana and Fredrick,
I wanted to tell you that your workouts are amazing, and they really work!! I did this workout on 3/13/2010 and it took me 29:53 minutes to complete. Today (3/31/2010) i completed this workout in 19:16!! I am so happy! I really have noticed a change in my life since i started to workout with you. You guys are really amazing for doing this and changing peoples lives. I just wanted to say thank you :).
THis is brutal.Kudos to you and what a great routine.
Hi Zuzana ! I’m going to do this today, just love my new kettlebells.
One question though : is there any specific reason you do this version of the TGU, with a squat, instead of the “regular” one with a lunge ?
Are you doing the swings with Bozenka ? You should try them with Frederick’s Karel. You’re *really* strong enough, and it’s actually easier. I’m using a 12kgs at home and a 16Kgs at the gym, and the 12Kgs is just a little too light. My form is much better with the 16K.
And yes, I’m a girl, and yes, I’m strong, but no, i’m not stronger than you (by far !)
OK, so i didn’t do it yesterday, did it tonight. It was physically easier than I thought. I guess that’s because my heart just wasn’t in it…
Anyway I got through, and didn’t miss one rep. Finished it in 34′30, including 2 rests of 2 minutes between sets. First one took me 9 minutes to complete, then 10, then 11. Told ya my heart and myind weren’t in it tonight !
I used my 12Kgs KB for the swings. The TGU were very very challenging, had to switch arms. But I loved them. Only I did them in the “lunge” version.
Great workout !
Hi Zuzana, I am pretty new in ur website but I really like it, it really motivates me. Just a question with Kettle bell, I noticed in the dragondoor web there is a russian kettle…..are there different kinds of kettle bell and are they use diffrently. I just saw a video and it was called London kettle bell. I just want to make sure I will get the right one for me. Thanks in advance and I hope u can answer my question in ur most convenient time.
rdrac88
Workout was great, really liked it. Just wondering if anyone felt restricted movement the day after this kettlebell workout. Not sure if it was the workout or if I just slept really funny. Pain all through traps, but limited flexion & extension motion within cervical spine.
I was really fast today – 15:41:14 – I’m pretty sure it’s because I’m only using 5Kg, not 8Kg. But it still feels pretty good. Thanks for everything, every day.
x
Ok, so I did this one again today with both 5Kg dumbells at once (which was kind of a grip challenge – especially as I got tired with the getups – I had visions of dropping one on my face and spending the rest of my life without a nose) and it was a lot harder with 10Kg than it was with 5 – it took me a lot longer, but I was really working hard the whole time – no breaks. 22:00:25. Not bad, I think.
Can you believe – I got home for my workout today and saw that you hadn’t posted a new one yet and thought “whatever – I’ll just take myself out for icecream and skip it today”. Seriously. I talked myself out of that and did this instead. This site is such a motivation for me – thanks so much for all that you do.
Feel better, now. You work hard get you rest, my dad got a couple of teeth pulled cause they got a infection and had to pull the surrounding teeth.
Oh I had a question for u do u know any martial arts, cause their is a cool master on YouTube and he offers free video like u to help people out.
And I’m a big fan of both of you guys and I would love to see u teach him some new way to workout and see him teach u some martial art move oh please think about it, his website is
Masterwong.tv
thanks get well soon :)
What intervals was the GymBoss set for?
John K – I dont think it was set for any intervals, just set as a stop watch/timer
I can’t remember if I suggested this or not before but it would be create to be able to have an account here where you could save your favorite workouts to go back to them.
I’m so lucky to have found this blog. You literally told me exactly what I wanted to hear and then some. Beautiful writing and thanks again for making this free!
I just completed the workout in 20′43”
Your workouts NEVER get old, thank you for changing fitness lifestyle for so many!!!!!
OMG I am a newbie but I have to say I am addicted!! I love you, I love your workouts. I have always been commited to exercise but Have trouble with controlling my diet and portion control but I am willing to learn and you are the inspiration I need to get my eating habbits on track. I would love to see what you eat regularly and your portion sizes if possible. I look forward to many more challenging and exciting workouts from you!!!!
hi there
i have just been introduced to your workouts n i think they are legen….wait for it….dary!
I live in Afghanistan, im 170cm and 41kiloes which makes so thin. i know its a bit too much but cn you plzzz help me with saying what excersizes should i do and what should i eat to be fit?
thaaaaaank you,