This Morning's Workout: 5x5 Kettlebell Cardio Circuit

I designed this workout a few days ago. My clients did it last night (completed rounds 1-4 in about 65 mins). Since I was too exhausted, I did it this morning in its entirety.  It builds upon the Bikes & Bells Workout we did on Tuesday, but has longer strength circuit rounds.  I called it "5 x 5" (5-by-5) because it consists of 5 minutes of cardio followed by 5 minutes of strength conditioning.  It took me 75 minutes to complete the workout, and I burned approx 780 calories.  I did all of my cardio rounds on the treadmill so that I could get my 2 miles in for the day.  I exceeded the target slightly and completed 2.07 miles total.  The cardio rounds were a little longer than 5 minutes to allow for transition time and ramp-up. The objective, though, was to have 5 minutes of active working time in the cardio round, followed or preceeded by up to 1:00 of walking/jogging to get prepared.  Enjoy!

Warm-up: Treadmill 5:00

Cardio 1: Treadmill 5:00
Circuit 1 (5:00)
KB Swings  (Cycled through ~0:30 on the 16kg, 20kg, 24kg for the 5:00 time)

Cardio 2: Treadmill 5:00
Circuit 2 (5:00)
Alt Front Lunges with KB x 5/side (10 total reps)
KB Squat & Kick x 10/side
Step-ups x 10/side

Cardio 3: Treadmill 5:00
Circuit 3 (5:00)
Turkish Getups (2R, 2L, then alternate 1/side to finish out the clock)

Cardio 4: Treadmill 5:00
Circuit 4 (5:00)
Complete as many rounds as you can in the 5:00 time
KB Dead Clean x 5L
KB 1H Swing x 5L
KB Snatch x 5L
Repeat all on the opposite side

Cardio 5: Treadmill (5:00)
Circuit 5 (5:00)
Complete as many rounds as you can in the 5:00 time
TRX Squat x 10
TRX Row x 10
TRX Chest Press x 10
TRX OH Tricep Press x 10

Later this evening, I will have a 30-minute endurance cycling class with my clients. It should be relaxing. My objective between now and then is to fuel my body properly and to hydrate. I woke up this morning pretty dehydrated, so I need to work on replenishing myself today. I was also drenched after this morning's workout, so I'm sure that my trace minerals are completely gone.

Until later....

Tonight's Workout: FitGirl's Bikes & Bells Class

Tonight, I have my "Bikes & Bells" class with my clients. I've been feeling out of it for the past 2 days. All I've wanted to do is sleep, and I have been feeling incredibly (unusually) dizzy all day today. I'm not sure if I have a touch of food poisoning.  I made some korean style short ribs last night, but I bought the meat on Friday night. It may have sat too long in the fridge.  Anyway, I hope to make it through my workout tonight. I'll post back with the verdict..lol...

ETA: This workout was JUST what I needed!!  It was kick a$$ and FANTASTIC!!  The body of our workout was right at 60 minutes, with about 7 minutes of stretching and post-workout chatter :-). 

I set my GymBoss in manual mode with 2 intervals (5:00 and 3:30 to allow 30-seconds to transition off the bike to the bells).  This was one tough workout!!  Here's how we broke it down:

Warm-up: 5:00 on bike
Bike: 5:00 speed drills
Bells: 3:00 Swings @ 24kg (even did some 1H swings...a first for me!)
Bike: 5:00 Jumps on Hill
Bells: 3:00 Snatches (alt 3/side) @ 16kg
Bike: 5:00 Hills (4:00 at Standing Climb)
Bells: 3:00 Alternate between 5 Squats & 5 Alt. Lunges @ 16kg
Bike: 5:00 Sprints (4-0:30 sprints, mixed with recovery on flat)
Bells: 3:00 Triple Threat with Squat used 12kg and 16kg -- was really tough to curl 16kg
Bike: 5:00 Breakaways x 3
Cool-Down: 5:00 on bike
STRETCH

I burned about 740 calories with this workout (and my HRM is calibrated per my resting heart rate and limits are set using the Karvonean formula, so it's relatively accurate as far as estimated calorie expenditure is concerned.) 

Anyway, give this workout a shot if you have an indoor cycling bike at home!