20 Minute Freestyle Challenge

Hey ya’ll. photo-output

So, it’s a sunny Brisbane afternoon, the pool is glistening under a late spring sub-tropical sun and the glass of Johnnie Walker Swing scotch is tasting mighty tasty, but… I must interrupt my moment of bliss with a quick mention of the workout I like to throw out when I want to get stuff done in between actual planned days.

It’s a kind of snack between meals that serves as a great opportunity to practice whatever the heck I want to practice.

So here’s the game plan rules.

  1. Choose a light weight, an 18kg kettlebell in my case.
  2. Pick it up and keep ‘er lit for 20 minutes non-stop.

That’s it folks!

With no particular plan of attack or whiteboard emblazoned with exercises, just move non-stop for 20 minutes between each exercise, any exercises you know and want to work on.

The caveat; weight must not rest on the floor at any time.

I typically rotate between left and right arm and work through a list of:

  • Swings
  • Cleans
  • Snatches
  • Windmills
  • Turkish Get Up ‘downs’
  • Floor Presses
  • Presses
  • Push Presses
  • Jerks
  • The Bent Press
  • Rows
  • Bottom Up carries
  • Other Carries
  • Halo
  • Squats
  • Lunges
  • Single Leg Deadlift variations
  • Prying Goblet Squats

Darn, the list could go on.

This is just a workout but serves as a great opportunity to put in a practice session with a nice strength endurance outcome.

You could use a sandbag, a barbell, a medicine ball, bodyweight movements (which is actually the hardest option) and you can even use a concrete block or a sledge hammer too!

Have a go sometime you feel the urge to workout and let me know what you did.

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