It’s time to get dirty.
I may look sweet and innocent, but don’t let that fool you — I can create a wicked tough workout.
I did this workout Sunday (in approximately 20 minutes). It wasn’t actually all that brutal in the moment — heavy, but not huff and puff until your lungs burst status.
Then there was Monday. My inner thighs were screaming sore… hurts-to-squat-on-the-toilet sore; yes, you know what I am talking about.
Don’t let that frighten you though; soreness = smiling muscles.
I hope you enjoy this CrossFit-inspired workout… and don’t be afraid to get a little dirt on your hands.
<<@hillontherun>>
What You’ll Need
- 1 kettlebell
- 1 athletic sandbag OR substitute 1 pair of heavier dumbbells
Exercises
- kettlebell swings
- weighted lunges — sandbag on my shoulders
- plie squats + high pull
- single arm swings
- single arm high pulls
- thrusters
- hang cleans
- weighted squats — sandbag on my shoulders
- speed skaters — hold a kettlebell with two hands; step to the right, cross your left leg behind you as you raise the kettlebell up into the high pull position; bend your knees and lower the weight outside your right leg; repeat on the other side
- burpees
Notes
- For Exericses #1, 4, 5, and 9, I used one 25lb. kettlebell
- For Exercise #2, 3, 6, 7, and 8, I used one 35lb. athletic sandbag
If you do not have access to a sandbag, here are alternatives:
- lunges: hold one dumbbell in each hand
- plie squats + high pull: use one kettlebell
- thrusters: use two dumbbells
- hang cleans: use a barbell
- weighted squats: hold one kettlebell
* * *
What exercises are guaranteed to make your muscles scream?
Pilates Core Workout
Tone It Up Tabata Workout
600 Rep Workout
Cycle & Strength Workout
Tree Trimming Tabata Workout
Love this workout! I went to a Zumba sculpting class on Saturday and by Sunday night, it was painful to walk. Everything was screaming! Well, at least I know I worked, right!?
Exactly!
Awesome workout! Quick and intense – my favorite kind!
I love kettlebell workouts; this looks great! I’ve never actually done weighted speed skaters before. That’s a great idea!
Nice, love it! I need to seriously invest in a kettlebell!
Do it!
Nice! Squats and lunges of any kind make my muscles scream for mercy :)
Girl, I know you can create a toughie. I did that burpee pyramid you made last weekend, and it was rough! In the best way possible. I felt it the next day for sure.
What an awesome, quick & efficient workout. I’ll have to try this one on Saturday. I signed up for my first real crossfit box last night. So excited to get through the on-ramp course and get into real WODs!
Enjoy!
I love this workout! Pinning to try later this week!
DOMS. Gotta love it!
pretty sure that workout would have me passed out on the floor. i like it!
Can’t wait to try this tomorrow! Awesome! Looking forward to doing speed skaters w/ weights.
Just did this workout and I loved it! It’s deceiving…I was sweating bullets by the end! Thanks!
You’ll feel it tomorrow ;)
This looks killer! Can’t wait to give it a try :)
writing this down. now. except for a few things. a few things i’d rather not do :)
this is a great routine and i love that it can be done anywhere! thanks for the share!