Welcome to Episode 20 of the Bloom to Fit Workout of the Week series.
This week I want to introduce you to a delicious kettlebell-bodyweight metabolic conditioning workout. She is the oh-so beautiful Around the World and she wants to say hello.
I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 20: Around the World
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is Around the World.
This circuit-based workout is comprised of three exercises: kettlebell around the world, burpees, and mountain climbers.
Set your timer for 8 minutes and alternate between the following:
- 60 seconds of kettlebell around the world (30 seconds each side);
- 30 seconds of burpees;
- 30 seconds of mountain climbers.
Your objective is to complete four full rounds (8 minutes total) of the prescribed circuit with good form and without resting. Be careful not to waste too much time between transitions!
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, shoulders, arms.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use a lighter kettlebell for Around the World,
- Use a modified version of the burpee,
- Take a quick break in between each round.
Here are ways you can make the workout more challenging:
- Use a heavier kettlebell for Around the World,
- Increase your workout to eight total rounds.
This was a very taxing workout! It did a great job of engaging the entire body while elevating the heart rate. I love putting burpees and mountain climbers together: both are very demanding but each will challenge the body in a unique way.
I added Around the World kettlebell rotations in the mix to act as a light rest between burpees and climbers, but this exercise does a great job of engaging the upper body (particularly the arms and posterior chain). The heavier your kettlebell, the greater the tension!
Download the PDF
If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.
I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!