New Circuit to Alternate with Kettlebell Workout

I have a digression circuit from Men's Health.  Do the circuit 4x, each time reducing the repetitions (12, 10, 8, 6) with the following exercises:

• Straight Leg Dead Lifts
• Thrusters
• Bent Row
• Squat Thrust

I also do a warm-up with dynamic stretches, rehab knew exercises and then follow this with an interval session on the stair master.  I am now doing 2x work to rest so I will start with 60 seconds work, 30 seconds rest and 6 rounds, progression up to 10 rounds.  I will alternate between this circuit and my super basic kettlebell workout.  I am extending my workout time to 45 seconds (from 30 seconds) and the rest time to 20 seconds.  We will see if I can still to the same weight or need to adjust. 

This Week's Tabata Workout

The week between Xmas and NY is really difficult.  I don't know if it has to do with different schedules, poor eating, not enough sleep but this workout was pretty difficult.  I didn't push full hog at all but it was hard nonetheless.  Here we go:

• Squat Swings (step)
• Triceps/Lunge (step)
• Leap Frog Run
• Burpee/Upright Row
• Rear Lunge/Shoulder Press (Valslides)
• Step Touch
• Lunges/Biceps (Valslides)
• Lateral Lunges/Lateral Raises (Valslides)
• Roadrunner/Spiderman (Valslides and step)

Tomorrow I start a digression circuit and alternate that with my new super basic kettlebell workout.

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Kettlebell Complex

I have moved on to a new kettlebell complex:

• High Pull
• Clean & Press
• Snatch
• Front Squat

This is pretty difficult even with a weight as small as 12 lbs.  Additionally, I do a circuity after the complex (3x):

• Inverted row
• Mt climber
• Barbell split squat to press
• Dumbbell Woodchop
• Burpee
• Chin up
• Push up
• Dumbbell forward lunge

I may end up using parts of the above circuit for a Tabata workout in the future.

Tabata Workout for this Week

The Tabata workout this week was pretty good--a nice combination of compound moves and cardio:

• Squat Swings
• Tricep Overhead with Lunge
• Hop from side to side
• Burpee with upright row
• Rainbow lifts
• Step touch and hop
• Lunges with biceps
• Lateral lunge with lat raise (valslides)
• Roadrunner or Spiderman 

When I no longer can attend the class I will develop my own routines and use my Gymboss.  This means I have to work harder to maintain the "competitive" feel of a class--wish me luck!