With both of us hurting and nursing injuries we decided to test run a Kettlebell workout that was posted as part of an article on Testosterone Nation. Thanks to Doug Chapman from HyperFit USA in Ann Arbour, MI for originally posting the link on Facebook.
Anyway the workout is:
Double-KB clean and military press, 6 reps
Alternating renegade row, 6 reps (each side)
Turkish get-up, 3 reps (each side)
One-arm front squat, 8 reps (each side)
One-arm KB swing, 15 reps (each side)
Rest 30 seconds between exercises and 90 seconds between rounds. Do a total of three rounds.
I used 2 x 1 pood (16kg) KBs and Donna used 2 x 12kg.
This workout is deceptive even with the warning from the article in mind I thought it was going to be easier than it was. This is an excellent workout, we both felt really worked. Neither of us experienced any aggravation of our injuries, in fact we felt better after than before the workout.
I think Kettlebells might be my new favourite training tool :-)