Weekly Workout Recap: Onnit Kettlebell Workout Challenge

How were your workouts this week?

I am definitely experiencing the old woman wobble walk. My butt is sore and loving it!

Thankfully, today is a rest day. After a week that included close to 300 lunge jumps,  lots of kettlebell swings, deadlifts step-ups and sprints… let’s just say my legs and ass deserve a day off.

That doesn’t mean you’ll find my butt leaving a mark into the couch.

As lovely as that kind of sounds, I’m spending the day grocery shopping, cleaning and baking… ALL DAY. We are holding a special post Valentine’s event at the studio soon, and today is the only day to put in several hours preparing.

Wish me luck. And if you have any easy delicious dessert recipes, please share!

The Weekly Workout Recap

Monday: Weight Me Up!

Alex got stuck at work so I had to self motivate to get rocking on the workout. I found that when I am by my lonesome, I do way better with MicroHiit Workouts, so that’s what I did. I broke the workout up into 10 minute chunks. Each chunk, going as hard as I could, then a quick rest before jumping back in.

With a 10 minute timer, I just keep telling myself, “it’s only 10 minutes… I can do this!”.

Part 1: 10 Min AMRAP

5 Deadlifts #185
5 Pull-Ups
5 Handstand Push-Ups
5 Ring Pull-Ups
5 BB Cleans #95

Part 2: 3 Min AMRAP

KB Side Lunge/Side
KB Sumo Squat
Jump into Decline Push-Up

(See demo here)

Part 3: 10 Min AMRAP

10 Toes 2 Bar
10 KB Swings #50
10 Pistol Squats (5/Leg)
10 Handstand Push-Ups

Tuesday: Speed Training

Part 1: 4 Rounds

400m Run @ 9.0
45s Rest
800m Run @ 8.7-9.0*
90s Rest

*I started with 9.0 for the 1/2 mile intervals, but after the first 2 had to scale down to 8.8 and finally at 8.7

Part 2: 4 Rounds

10 Toes 2 Bar
40-ft Handstand Walk

Wednesday: Fiddle

This was a workout Dan designed for me, and man.. it was Tough… that’s a tough with a capital T!

30 Minute AMRAP… Kind Of

I set a timer for 10 minutes, went as hard as I could. Rested for 60 seconds and started back where I left off for another 10 minutes. Rest and repeat one final time. I made it through 3 complete rounds.

60 Lunge Jumps
8 Double Cleans #35
60 Lunge Jumps
8 Double Cleans
8 Parallette Kick Through Pushups
60 Lunge Jumps
8 Double Cleans
8 Parallette Kick Through Pushups
10 Pistols/Side
60 Lunge Jumps
8 Double Cleans
20 Double Swings #35
5 Double Cleans
Farmer Carry 50-Ft
5 Double Cleans
Farmer Carry 50-Ft Back

Thursday: Onnit Workout Challenge

Alex and I finally got to workout together! Woo Hoo!

We kicked it off with this Onnit Kettlebell Workout Challenge, but after the first round we decided that 6 reps was good but 8 was better.

Part 1: 6 Rounds

8 Double KB Renegade Rows
8 Double KB Clean + Open
8 Double KB Alt Press
8 Double KB Swings
10 Toes 2 Bar
10 Weighted Push-Ups

Part 2: Tabata Fun

We jumped into the end of Dan’s workout (he was teaching a class) and finished with a tabata of:

KB Squats #72
HSPU

KB Deadlift Burpees #72
Double KB Walking Lunges

We finished off experimenting with some band exercises! Good times.

And now excuse me while I rest my body and plan out these delicious desserts!

What your best workout this week?
What days(s) are your rest days?

My best workout was of course yesterdays! But the speed workout was pretty good too! As for rest days… normally Friday and Sunday!

 Love the workouts? I would love to help you hit your goals and we can train together. Head over to Fit Womens Weekly to learn more about MicroHiits, the Body Burn Challenges Program and Strong!

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