Today's Workout - Steve Cotter's DVD

Just did one of the workouts from Steve Cotter's Extreme Kettlebell DVD - the Cardio Circuit 2 & 3 from disk 4, about 30 mins in total...

The following, 1 minute rounds with a 16kg:

Hand to hand swings

Front Squat - KB to chest

Clean and Press - 1 side only

Overhead Squat - same side

Clean and Press - other side

Overhead Squat - same side

Single Arm Row - one side

Reverse Lunge KB to chest - one side

Single Arm Row - other side

Reverse Lunge KB to chest - other side

Snatch

Lateral / Cossack Lunges KB to chest

Snatch other side

Side squats / Bob & weave

Horizontal Row - one side

1 leg single leg deadlift

Horizontal Row - other side

1 leg single leg deadlift - other side

Biceps Curls - holding horns, bell uppermost

Half Squat round the body pass

Followed by the 10 minute circuit with 2 x 16kgs, 30 s of each exercise...

Double cleans

Dive bomber push up

Double Snatch - I didn't actually have the kahunas to try this with the two 16kgs as I've only just started doing double KB ballistic stuff... Next time...

Clap Push Ups

Front Sq uats - KBs racked

High Kicks

Double Mil Press - only managed a couple of these - heavy!

Squat hold

Double arm bent over row

Jump lunges

Double swings - managed these, although feel like legs have to be super wide!

Lateral shuffles

Renegade row

Hip Switches

1 Leg Deadlift

Bob & Weave

Double clean and press - actually did 1 leg DL on the other side as only did 1 side earlier...

Jumping Push Ups - amazed I could do these - easier than they appear - give em a go!

Double arm horizontal row

Cossack side lunges

All that was only 30 mins!  Didn't feel as high intensity cardio as the Anthony Diluglio DVDs, as there is still a strength element for me, espscially using the 2 16kgs.  But feel energised rather than depleted and looking forward to training tomorrow!  

450 cals according to my Polar HRM with a max of 166bpm...