This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a super intense kettlebell workout. It is very metabolic so I got cardio with my strength training. The kettlebell swing is a total body exercise that spikes the heart rate, too, and you get lots of swings in this workout. There isn’t a lot of isolation work in this workout, so smaller muscle groups like the biceps and triceps do not get singled out for any exercises but they are worked anyway with swings, clean to press and rows. My entire body feels well worked!
This workout consists of complexes; each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2 minutes then you get a 30 second rest before moving on to the next complex. The complex you are working through is listed in the lower left hand corner of the screen for your reference. It lists each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper right hand corner of the screen, counting down your 2 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Kettlebell Full Body is 32:55 minutes (this time does not include the optional 4:40 minute warm up or the 1:28 minute intro, also optional) with a 2:25 minute stretch. Equipment: kettlebells and a fitness mat. Caroline is using 20kg/44 pound and 10kg/22 pound kettlebells. The weights listed below are what I used.
Complex 1:
- Kettlebell swings, 20 reps (30# KB)
- Squats, 10 reps (Caroline is doing sumo squats) (50# KB)
- Repeat #1 & 2 as many times as possible within 2 minutes
30 seconds
Complex 2:
- Overhead press, 10 reps (start with KB racked at shoulder, rotate KB Arnold press style as you do a single arm overhead press) (20# KB)
- Clean to press, 10 reps (hold KB in one hand, swing KB between legs, at top of swing rack KB at shoulder and do one single arm overhead press) (20# KB)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 30 second rest
- Repeat #1-4 on other arm
Repeat Complex 1
30 second rest
Complex 3:
- Rear step lunge, 10 reps (reverse step back lunge w/ KB racked at same side shoulder as front leg) (20# KB)
- Pass through static lunge, 10 reps (stationary lunges, as you lower into lunge, pass KB under thigh from one hand to the other) (20# KB)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 30 second rest
- Repeat #1-4 on other side of body
Repeat Complex 1
30 second rest
Complex 4:
- Clean, 10 reps (hold KB in one hand, swing KB between legs, at top of swing rack KB at shoulder) (20# KB)
- Supine row, 10 reps (bent over single arm row, palm faces forward) (40# KB)
- Repeat #1 & 2 as many times as possible within 2 minutes
- 30 second rest
- Repeat #1-4 on other arm
Repeat Complex 1
30 second rest
Complex 5:
- Frontal raise, 10 reps (hold handle in both hands, do a straight arm front raise) (20# KB)
- Goblet squats, 20 reps (hold KB by bell with both hands) (30# KB)
- Repeat #1 & 2 as many times as possible within 2 minutes
30 second rest
Complex 6:
- Leg lowers, 20 reps (lay on back holding KB by bell w/ both hands, extend arms/KB to ceiling and hold isometrically, keep head/shoulders elevated, raise straight legs to ceiling and lower until it is a few inches off mat) (15# KB)
- Russian twist, 10 reps (sit on mat with legs extended, knees slightly bent and heels on mat, hold KB with both hands, with torso leaned back, twist KB side to side, tapping KB to mat beside hips) (15# KB)
