Kettlebell workout. Reps are 5, then 4, then 3, then 2, then 1 on the right and 5, then 4, then 3, then 2, then 1 on the left.

* Snatch
* Clean and Press
* Front Squat 2 minutes
* Bent Over Row
* Lunge 2 minutes
* Swing
* Burpees 1 minute

Using a 16 kg kettlebell I worked through this workout twice. This was my workout for July 19th.

This evenings workout was a mix of dumbbell and bodyweight exercises, If you want real fitness, fat loss and physique building results that you can use in the real world, then combining bodyweight and dumbbells is the best option. Forget about strapping yourself into some machine that has no relation to any movement you’ll do in the real world. Bodyweight calisthenics are the best way to train your body to move in the way it most naturally moves. Dumbbells are the best way to train your body to move objects. You can use dumbbells in unison, one at a time or in an alternating manner. Again these weighted resistance movements are closely related to the way you move in the real world.

Example bodyweight and dumbbell circuit workout. Each exercise is done for 30 seconds time with 30 seconds rest using the Gymboss Timer. Work through the circuit twice.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch (30 seconds each arm)
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice. This was my workout for the 15th July.

This workout is a bodyweight and dumbbell circuit. Each exercise is done for 30 seconds time with 30 seconds rest.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice.