Art Of Strength Firepower kettlebell workout has 5 different programes you can choose from, all 5 use the same 15 drills but manipulating the sets and rest time between sets. Each of the 5 rounds has that number of exercises, and each set is 1 minute long. So round 5 has 5 exercises and the round lasts 5 minutes. Since this was my first time doing this workout with 2 16kg kettlebells I opted for doing the whole thing twice, with longer rests, taking 55 minutes, the final option is doing the whole thing twice with shorter rests taking 45 mins.

Kettlebell drills are as follows:

Turkish Get Up
Alternating Clean and Press
Double Bent Over Row
Super Burpee
Figure 8 to Hold
Super Plank
Alternating Double Clean
Suitcase Deadlift
Alternating Chest Press
Russian Twist
High Pull and Snatch
See Saw Press
Figure 8 & Hold Tactical Lunge
Renegade Row
Squat & Triple Crush

The Art Of Strength Firepower kettlebell workout is a real heart pounding, muscle pumping fat blaster of a workout. This was my workout for 28th July.

Originally posted 2009-07-28 18:47:27.

Went for a short run to warm up then did The Pit Full Body Workout in a local field, the farmer saw me toward the end of the workout and was intrigued as to what I was doing, after I had done we had quite a chat about catch as catch can wrestling, he was very knowledgeable and knew about Billy Riley and the Snake Pit in Wigan.

Originally posted 2009-04-21 17:24:45.

6 Minute kettlebell workout

Originally posted 2009-05-17 11:41:06.

Using the Gymboss Timer, myself and Bubby did 12×2 minute rounds of jump rope with 30 seconds in between. In between rounds of jump rope we did ab work, sit-ups, leg raises, rusties, twists, plank and bicycles. We followed this with 12×2 minute rounds of focus pad work alternating between gloves and pads. We then touch sparred for 4×2 minute rounds.

Originally posted 2010-11-29 22:16:45.

This workout is based on the pit workout.

After a quick warm up. 5 minutes shadow boxing, on the 30 seconds, 5 burpees, on the minute, 5 squats.

1 minute water break, then its into “blackjack” 20 press-ups, 1 squat thrust, then 19 press-ups then 2 squat thrusts and so down to 1 press-up and 20 squat thrusts, everything adds up to 21 “blackjack”

1 minute water break, then 50 straight punches left and right.
3 minutes jump rope.

1 minute water break, then 50 medicine ball sit ups, 50 medicine ball leg raises, 50 bicycles, 50 rustys, 50 medicine ball twists.

This was my workout for Mon 15th June.

Originally posted 2009-06-15 19:42:19.

An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.

After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.

Minimum rest between exercises of just a few seconds.

Originally posted 2009-06-09 20:02:03.

I have a WaterRower so todays workout is going to be a rowing one.
Distance Row (easy/medium intensity row – 55-65% of MHR) 2000 meters to warm up.
5000 meters Steady State Distance Row at an intensity around 60-70% of max heart rate. 500 meters cool down. 5 minutes stretching.

Originally posted 2009-04-20 20:11:50.

This upper body workout incorporates kettlebells, dumbbells and bodyweight. Since yesterdays workout was mostly lower body this evening I decided to do this upper body workout.
10 x 5 is 10 sets of 5 reps. Kettlebell weighs 16kg and dumbbell 12kg.

* Kettlebell cleans 10 x 5 on each arm alternate
* Kettlebell floor chest press 10 x 5 on each arm alternate
* Kettlebell shoulder press 10 x 5 on each arm alternate
* Narrow push ups on the medicine ball X 25
* Kettlebell bent over rows 10 x 5 on each arm alternate
* Dumbbell triple crush x 50
* Kettlebell Seated shoulder press 10 x 5 on each arm alternate
* Wide push ups x 50
* Dumbbell pullovers x 25 Dumbbell russian twists x 25 Dumbbell sicilian crunch
* Shoulder width push ups x 50
* Rustys x 50

Originally posted 2009-05-27 20:48:30.

This evening I ran to the football pitch and using my gymboss timer did a tabata burpee workout and it wiped me out, I felt like I was going to die, I don’t know wether it was the heat or because I hadn’t eaten much but the workout totaled me, this workout is hardcore! 8 x 20 seconds of burpees with 10 seconds rest in between. I did this 4 times in total with short rests for a drink.

Originally posted 2010-07-21 22:08:46.

Short on time? Here is a 10 minute full body workout using dumbbells and the gymboss timer, each exercise is done for one minute time. Dumbbells should weigh enough that you can do the exercises for the full minute. If you can’t do a full minute, decrease the the weight. If the muscle is not fatigued after a minute, add more weight.

Warm up, then:

1. Shoulders – Overhead press with dumbbells
2. Chest – Chest press with dumbbells
3. Upper back – Upright row with dumbbells
4. Legs – Heel raises
5. Back – Two arm rows with dumbbells
6. Arms – Bicep curls with dumbbells
7. Legs – Squats with dumbbells
8. Lower back – Back extensions
9. Arms – Triceps kick-backs with dumbbells
10. Abdominals – Bicycles

Originally posted 2009-05-01 18:00:37.