Workout Wednesday: Swing My Bell Edition

14 Aug

I have not made a secret of my love of  kettlebell.  I am constantly discovering new exercises to do with my strength training partner in crime.  In honor of what I am calling Workout Wednesday, I wanted to share my current Kettlebell interval routine.

I set my interval app (Gymboss) at 40 seconds per exercise and then a 20 second rest period.  I do two sets of the following exercises.  Takes about 24 minutes to complete.  I stagger some of the exercises that are repeated for each arm so that I am not doing all of my squats back to back for instance.

Full Swing (2 reps)

Windmill (do for each side)

Squat Press (do for each side)

Gobblet Squat

Halo (do for each sides)

Standing Russian Twist

Triceps Extension (2 reps)

Stay strong and keep moving,

13 Responses to “Workout Wednesday: Swing My Bell Edition”

  1. carolinebakker August 15, 2012 at 1:43 am #

    Hey there, great post 🙂 Good on you. Keep up the good work. Warm regards Caroline via

    • chirpybleu August 18, 2012 at 7:03 pm #

      Thanks so much! I really appreciate you checking out my post and taking the time to comment!

  2. sjvella August 15, 2012 at 7:27 am #

    Looks like a good work out, will try it out when I’ll get better :). I don’t have the kettle bell ,but it should be OK if I use weights instead?

    • chirpybleu August 15, 2012 at 9:57 am #

      I love it! I feel it head to toe! All should be just fine with standard weights. Swings would potentially be the only difficult one. The key is having a weight that really makes you work for it. Not so heavy you hurt yourself, but not so light that you complete with ease. Hope you love it!!!

      • sjvella August 15, 2012 at 1:26 pm #

        will definitely try it out when I ‘ll get better and recommend it to my followers 🙂

      • chirpybleu August 15, 2012 at 1:33 pm #


      • chirpybleu August 18, 2012 at 7:03 pm #

        Hope you are feeling better!

      • sjvella August 19, 2012 at 6:20 pm #

        I am finally 🙂 will start posting again soon x

  3. missmarisol August 16, 2012 at 2:00 am #

    Thanks for posting this workout. I am totally going to borrow it & make it my own. I need to incorporate more strength training into my workouts.

    • chirpybleu August 16, 2012 at 7:03 am #

      Yay! You will be amazed at the progress when you do! The best part of this workout is the ability to tailor to yourself. This started as a workout I found online and has morphed into this Completely different circuit.

  4. myhealthbud August 23, 2012 at 9:45 pm #

    Hey, thanks for the follow. I just read this blog post and really like the exercise. Especially great for an at home workout. Good advice on your response too about using enough weight to challenge yourself but not too much to cause injury. Question: where did you find the pictures? I’d like to create workouts like these and the diagrams are great!

    • chirpybleu August 23, 2012 at 10:03 pm #

      Thank you for the follow too! I appreciate your feedback on this exercise. I have played around with it and think I have a really good mix going. I found the pictures very randomly. I googled the name of the exercise and just looked through tons of pictures until I found the ones that looked the best. Best of luck finding some great shots. I look forward to keeping up with your blog!

      • myhealthbud August 23, 2012 at 11:20 pm #

        Sounds good. Thanks.

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