Kettlebell Circuit Workout

Dec 12 / Build Muscle

Wednesday started great, with a 90 minute dog walk over to the beaches and back. Even though it was raining, and colder than an early April morning, it was still a fun adventure. Bally the Dog got to dip his paws in Lake Ontario and I scouted out the neighborhood for places to watch hockey games & world cup matches. Unfortunately the morning turned a little annoying after that, with regular "post move-in" problems...like waiting for the cable guy to show up, doing more unpacking and hiding of moving boxes, and then I got sucked into a bunch of unwanted stress with the final details on s...

Wednesday started great, with a 90 minute dog walk over to the beaches and back. Even though it was raining, and colder than an early April morning, it was still a fun adventure.

Bally the Dog got to dip his paws in Lake Ontario and I scouted out the neighborhood for places to watch hockey games & world cup matches.

Unfortunately the morning turned a little annoying after that, with regular "post move-in" problems...like waiting for the cable guy to show up, doing more unpacking and hiding of moving boxes, and then I got sucked into a bunch of unwanted stress with the final details on selling my condo.

Fortunately, on Saturday the move is going to be all over. I'm really looking forward to it, and I'm going to unwind with an outdoor kettlebell workout on Saturday around lunchtime.

The weather report shows sunny skies and about 66 degrees (17 celcius), so that should be perfect.

I'll be doing my regular bodyweight warm-up, followed by circuit of:

1) Kettlebell Snatches
2) Kettlebell Lunges
3) Kettlebell Overhead Presses
4) Kettlebell Swings
5) Kettlebell Renegade Rows

Nothing fancy, just the basics. I'll rest as much as I want, doing as many reps as I feel strong with. Just having fun with this one.

The first time through I'll use the 35 pound KB for warm-up, then I'll jump up to the 53 pounder, and then I'll do one round with the 70 pound kettlebell for low reps. After that I'll do another round with the 53. We'll see how I feel at that point...

Probably finish off with a few sets of Turkish Get-ups using the 35.

I'm hoping the weather is even a bit warmer so that I can work up a sweat and a thirst that I can quench with a few cold ones Saturday night while I hang out with my high school buddies. Should be fun...and then on Sunday I head out to Washington for a couple of days.

Hope you have a great weekend too.

BTW, if you're new to kettlebells, skip the snatches and do squats holding a kettlebell at chest height instead.

And for the kettlebell swings, you can replace that with kettlebell deadlifts instead.

No matter what you do, make sure you use proper form.

One more thing...I've noticed in a lot of forum and Facebook questions that a lot of folks are doing too many workouts.

Make sure you aren't pressing and stressing your shoulder joint more than 3 days per week, otherwise you could end up with an overuse injury mighty quick.

Because most people have shoulder dysfunction from bad posture, doing too much lifting can result in rotator cuff problems.

So be careful. Make sure you do plenty of rowing exercises to strengthen your back and posterior deltoids (back of your shoulders).

And if you have any concerns about your shoulder joint, please see a doctor or physiotherapist ASAP.

Get fixed now before a small problem becomes a big problem.

More info on injuries coming soon,

Muscle Morphosis, MS

PS - And here's this week's most popular kick-butt mindset tip...

"In essence, if we want to direct our lives, we must take control of our consistent actions. It's not what we do once in a while that shapes our lives, but what we do consistently."
Tony Robbins