For our Saturday workout, we did another 300 countdown workout. However, this time we changed the exercises and included a bonus 5 minute metabolic finisher - battleropes!
Alex doing Bulgarian split squats (using a 32kg kettlebell)
For this workout, we selected slightly easier exercises than our last 300 workout. However, with the 5 minute metabolic finisher to cap it off, we were sufficiently tired and happy at the end. Here's what we did:
100 reps - Tempo kettlebell squats (Tannys - 24kg, Alex - 40kg)
80 reps - Renegade kettlebell rows (Tannys - 12kg, Alex - 32kg)
60 reps - Bulgarian kettlebell split squats (Tannys - 16kg, Alex 32kg)
40 reps - Plyometric pushups (Alex - decline off of a bench)
20 reps - Hand stand pushups
+ bonus: 5 minute battleropes (metabolic finisher - described below)
Video - Tannys demonstrating tempo kettlebell squats (tempo = slow lowering)
Video - Tannys demonstrating renegade kettlebell rows
As you can see in the video above, we are doing a variation of renegade rows using a single kettlebell. If you have two kettlebells of the same size, you can balance off one while performing the row, which would have the benefit of elevating you and thus increasing the range of motion. You can even include a pushup in the exercise. However, if you only have one kettlebell size, this variation provides a decent challenge for your back muscles, while also working your core.
For our metabolic finisher, we chose to do a 5 minute battlerope series. We set a timer and alternated with 30 seconds of full-out effort and 30 seconds of rest. The 5 minutes felt like a lifetime, especially since this was at the end of a 300 countdown workout! Here are some videos to show a couple of different battlerope movements (waves and slams).
Video - Alex demonstrating battleropes waves
Video - Alex demonstrating battleropes slams
This was a great workout! For us, weekend workouts are always pleasant, as it gives us more freedom in planning the workout (style, exercises, etc.) and is easier to fit into our day. We encourage everyone to do something active on their weekends. It's energizing and refreshing, both mentally and physically!
- Alex & Tannys
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