It went like this:
- Kettlebell halo
- Kettlebell clean and press
- Kettlebell swings
- Kettlebell sumo chins
- Knees to chest
- Inclined perfect push-ups
I repeated the circuit with 12kg, 16kg, 20kg, 24kg kettlebells. I intended to continue with the 60 pounder, but I was just flat-busted after the fourth rep of this circuit. I mean I was totally busted. The best I could do was just one more set of 60 pound swings. I also did one set of 10 reverse ab-crawls with The Rack.
The total workout from entry to exit was less than 40 minutes. That includes setup and breakdown. I was really fast tonight. It paid dividends. I can feel the effects of the overload. This was the best workout in sometime.
The one bad thing about this workout lay in recovery: I forgot to bring a protein drink with me. I raced home to make sure I didn't miss my window. I was fairly blurry-eyed and delirious as I mixed my drink. I could feel myself gradually coming back to life over the 10 or 12 minutes after downing that mixture.
I look forward to many more of these kinds of workouts. Rapid circuit training is much better at producing massive system-overload and triggering an adaptive response. This particular combination of Kettlebells and body-weight exercises seems fantastic for building a functional body, not mirror-muscles.
With that said, the muscles are looking pretty good in the mirror.