Hello friends!
I didn't work out this week and you know how it is. You need to kick yourself in the ass as longer you wait. This time it wasn't too hard to motivate myself. Last Monday the scale showed me that I got under 90kg finally. Let's go!
I got a nice compliment at work. A coworker told me that he lost 6kg and when I asked him what he did, he said: 'What you said! Eating less starchy carbs, more veggies, and protein.' He said, he did not work out but went for a walk here and there. Awesome!
Kettlebell Workout
You see the exercises which I did in the video but only one round of each so you get an idea of what I do. I did not record the complete workout.
Warm-up
Usually, I do more or less the same exercises every time to warm up for 5 to 10 minutes.
Workout
- one arm squats and swings with 16kg KB (start of the video)
Keep your back straight when you squat and swing. - bent press with 10kg KB (0:50 in the video)
With the bent press, you never push the weight with your arm. You have to push yourself away from the weight and the arm stays there. This one is kinda weird if you do it the first time. - windmills with 10kg KB (3:50 in the video)
I feel this in my calves - heavy swings 36kg KB (4:48 in the video)
This is my newest kettlebell. What a heavy beast. I can't do many swings and have to focus on my form. - squats with 36kg KB (5:05 in the video)
Don't bend forward and keep your back straight. - clean and jerk with two 16kg KB (5:38 in the video)
- rope jumping
I did a one minute break after each round. I feel my calves here too.
1m - 50 sec - 40 sec - 30 sec - 30 sec
Windmills and bent presses are a bit difficult for me. I feel like I'm stiff in my hips and especially in my legs. That's why I'm doing these.
I was quite happy with this workout. The windmill and the bent press are always a bit challenging but will help me to get more flexible in my hips and legs.
Here are the stats. I had a high pulse at the beginning but the burned calories are very nice.
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Images and screenshots are from me