Posted on April 19, 2017 by Jenny Cromack
Hi guys, it’s Louis and here’s your weekly dose of Workout Wednesday!
For those of you who know me, I like to get the most out of my workouts when I’m taking a class. But this also goes for me when I’m training myself as I’d rather get the work done as quick as possible then faff about and waste time!
This is kettlebell and barbell workout is a little conditioning circuit I did at the start of my week before my leg session. I found I got a real good heart rate response, which is always good at burning calories!
As I’m coming back from a niggling achillies injury, I have to be creative with my circuits as it is painful to run, so I need circuits which keep the intensity high to boost fat loss which is my main focus at the moment.
So here is the kettlebell and barbell workout – get ready for the burn!
Equipment needed:
- A barbell (with plates it added up to a total weight of 45 kg)
- Squat rack
- A kettlebell ( I chose 16kg)
Both of the blocks will work in a EMOM (every minute on the minute) fashion. I like this layout as it encourages me to work harder so I can get more rest, leading to a better and more efficient workout for me!.
First Block – Barbell Squats and Deadlifts (12 mins of work)
For this block you will squat with the barbell for 6 sets of 10 reps starting every minute on the minute, ensuring good form and depth are a priority. Initially this won’t seem too hard but will start to catch up with you after 2 or 3 sets so I’d recommend 50% of your 1RM. If you need help figuring this out, just grab myself or one of the team when you’re next in the gym. I personally also like to mix up my squatting technique, so I decided 3 front squat sets with 3 back squat sets to total 6 sets.
After you’ve completed your 6th lot of squats then lift the barbell onto the floor and start the next minute dead lifting the barbell for another 6 sets of 10 reps. Again I mixed it up, and did 3 sets of sumo grip and 3 sets of normal grip to total my 6 sets.
After this block take 2 mins of rest before starting the kettlebell finisher!
Second Block – The Kettlebell Finisher (10mins of work)
For this block I used only a kettle bell and again used the EMOM system. Before describing this part of the workout please ensure you are comfortable with a kettlebell clean and press before starting. if you are not confident or familiar with this movement then please grab myself or one of the team and we’d be more than happy to coach you through it.
For this part of the workout you are required to do three reps per arm EMOM. 1 rep consists of a KB clean, to squat to press, then catching it in a squat as you lower the KB to the floor, once repeated 3 times on each arm you rest until the start of the next minute for a total of 10 minutes.
The total kettlebell and barbell workout shouldn’t take longer than 25 minutes so is a great addition of conditioning to add to a strength program.
Good luck and let me know how it goes
Until next time!
Louis