Here is a 20 minute kettlebell complex and air bike workout BURNER.  

This workout uses the same kettlebell complex I used for 90 days straight, just to see what would happen.  

Progression is key to improving performance. 

The original complex looked like this:

The goal was to keep the workout brief.  Under 20 minutes.

20 minutes is a sweet spot for me, especially with higher intensity efforts.  

I’m able to get the training effect I want, without losing technique to fatigue or subjecting myself to unnecessary injury.  

Higher quality work in shorter amount of time.

I really like these short burst sessions that address cardio and strength in one shot.  Life doesn’t always allow for 60-90 minute daily workouts.  We wish it did, but it’s turbulent.  

Being able to walk in the gym, warm up quick and get after it is awesome.  

The Workout

Biking.  The addition of the 1-minute air bike ride at the end of the round shakes things up.  The goal is to keep the RPM above 80.  

The first few rounds were fairly easy, but rounds 4 and 5 were a bitch to keep pace.   

Why bike?

Biking is a low impact activity that requires ZERO skill.  Get on and ride.  Air bikes involve the entire body via turning the pedals over while pushing/pulling the dual action arms.

Biking is a safe way to condition while mitigating stupid workout injuries.  

Fatigue.  The ascending rest period tactic was perfect.  

As fatigue accumulates, so does the amount of rest.  

The extra 5 seconds of rest added to each round helped managed my fatigue.

75 seconds of rest will seem long in the beginning.  But again, the fatigue hits you like a slap across the face.  

In rounds 3, 4 and 5… the 85-90 seconds rest passes by quickly.  

During your rest period, focus on breathing.  Deep and full breaths. 

Breathe deep into your BELLY, not your chest and neck.  

Exercise technique.  Metabolic conditioning is designed to stress the muscles and cardiovascular pretty aggressively, but it should NEVER come at the expense of technique.  

Scale the workout for yourself.  Start with longer rest in the earlier rounds.  Use less weight or bike for 30-45 seconds at a lower RPM instead of 1 min at >80 rpm.

Explore and tweak it as you go.  You can expect each “round + rest” to last 4+ minutes, with the later rounds lasting longer because of the increased rest.

 

 

Kyle