Pamela MacElree (co-founder of KettlebellAthletics.com) came down to Louisville this week for business, boot camps and some filming for her upcoming Kettlebell DVDs! You know we could not pass up the opportunity to get a Kettlebell workout in!
Just used an interval training soundtrack and Pamela put a series of challenging Kettlebell moves together to perform to the timed intervals.
Great way to add variety and spice up your fat loss workouts!
This is a 4-5 round metabolic Kettlebell training circuit consisting of
* Kettlebell Deadlifts
* Kettlebell High Pulls
* Kettlebell Romanian Deadlifts
* Kettlebell Swings
performing each move for a full 30 seconds followed by 30 seconds of active rest…… and to make it fun Pamela chose Kettlebell sling shots for our “rest” : )
We suggest you choose a moderate weight for this one since you have to hold on to the Kettlebell for a full 16-20 minutes depending on how many rounds you complete.
Like having a timed soundtrack to workout to?
Download your Interval Training Soundtracks today and FEEL what a difference it makes to YOUR workouts!
DONE-FOR-YOU Pre-Programmed Workout Soundtracks With Me as Your Personal Coach Telling You Exactly When To Start And When To Stop With Strategically Placed Countdowns and Updates, With All The Motivation You Need To Complete An Intense Interval Session!
No more watching the clock, trying to find the right music to match, or trying to find the motivation to push through another intense intervals session.
All soundtracks are accessed online and can be downloaded as the music file of your choice.
“LOVE THE SOUNDTRACKS!! I absolutely push myself through knowing how much time I have left. It is AWESOME! Your voice cues help so much more than trying to do it myself. Every bit of it helps, the motivational music, your countdown, It is just what I needed to get more results from my intervals !!! Love the video sampler too. Great Info Holly, Thank you for it ALL.”
~ Lauren Dunbar
“OMGosh…what an amazing workout I had!! I thought that I was really fit and could handle the intermediate interval right away because I go to Kempo Kick Boxing four times a week, but lately have found that I’ve plateaued in the class. Your workout system and supporting audio soundtrack gave me EXACTLY what I’ve been looking for!”
~ Carolyn
Download your tracks today and supercharge your workout Today!
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Tags: interval training music, Intervals, kettlebell athletics, kettlebell intervals
How come you both are bare-foot? Don’t your feet need strong support – like really great workout sneakers?
What weight kettlebells do you use? Until I get my kettlebell, is it as effective to do these intervals with a dumbell? Thank you!
Doing kettlebells barefoot actually give you more stability and grounding. I recently started doing these workouts and couldn’t imagine doing it with shoes on. Some peoples concern is dropping it on your bare foot but I’ll tell you that if you drop a kettlebell, shoes will not protect your feet either.
I just bought my own kettlebell today from Play It Again Sports, at 20 lb. kettlebell was $39.
Hooly, I loved that KB workout!! It was a great workout that left me energized. Boy, was I sweaty at the end! I’d like to know how many pounds your kettlebell was. Thank you for the all the videos you post for us. I really enjoy them.
Great workout! The only thing I wonder is why the lady next to Holly looks so chunky???Isn’t she supposed to be slim and lean like Holly?
I agree Emma! The lady is Pamela MacElree, a Kettlebell expert. I’m a bit put off to be honest, I’ve looked at her other workouts and it doesn’t seem to work for her like it does Holly!!
Holly you’re form is fantastic and your body is rocking.
Your muscle definition is amazing and seems to be improving each month. You should be really proud of yourself, you are an inspiration to me. Well done and thanks for the great video. I’m really interested in kettlebell training and this is a great workout that I look forward to trying when I get one.
Wow!
How very quick others are to judge and say negative things about other women! I wonder if there is any comfort whatsoever when women like Arlene and Emma make quick judgments?
From what I have learned through personal experience is that the desire to judge others only reveals our own insecurities…..
If only these women would take a moment to think … I know, asking a lot of some…. But what’s the harm in seeing another woman’s strengths?
Pamela is someone I highly respect as a woman and a business owner. I feel honored to call her my friend – in fact I am Blessed with her friendship!
She has overcome so much on her life as a type 1 diabetic and to be in her presence as she teaches ME the skills and techniques of KB training is an invaluable experience – one I am thankful to have for I am Still learning and she is there right by my side.
So for anyone else out there who feels the need to judge and attack I will tell you right now that you are burning a bridge.
What a sad and lonely life women like this must live- minds and hearts filled with such toxic negativity.
Please choose to look elsewhere for support. I am not here to validate this type of behavior.
Yeah and I typed this response on my iPhone- felt such attacks required an immediate response- so for anyone in judgment mode- I am completely aware of my iPhone typos!
Hopefully those who know me and what I stand for will understand.
This video is amazing. I definitely have to try this!!… Holly your form is really good! And your are great for standing up for what you believe in.
Wow that is shocking that someone would make such rude comments! What kind of shallow people would judge someone they have never met?? Thank you Holly for being who you are and standing up for your friend. You are so right that the only people who would make such comments are insecure themselves. I feel sorry for such people! I’m SO glad to be part of a group of women like Club FYM where talk like this would NEVER exist!!!!
Holly, thank you for the comments you wrote regarding the negative/judgemental comments woman have made about your friend/partner in the kb workout. Insecure is an understatement……how sad it is when woman try make themselves feel better by judging other woman by their looks. To me, the woman who write those comments are ugly…no matter how amazing their bodies are or how pretty they may look. Inside they are ugly.
I feel so happy when I see woman of all sizes working out because I know how good it makes them feel both physically and mentally. Life is total work-in progress and being a certain size is not what is important…..having amazing friends to workout with and share life with is priceless. I really enjoy your workouts and your grateful outlook on life!
Great to have your support and understanding Katie, Denise and Abby!
Awesome workout and I support you all the way Holly! One of the most important parts of becoming a FYM is to rid ourselves of negative thoughts about ourselves and others. To be completely honest in the past when I would hear a, what I used to call “skinny” person complain about weight or share their desire to become fitter I would think- but your fine! What’s there to lose! But on my personal journey to fitness I have learned that 1- it’s just that, personal and a journey and 2-everyone is entitled to be fit. Skinny, young, old, male, female…etc. This is not a competition and we do not all have the same goal. Thanks for all you do! Can’t wait to incorporate this interval workout into my routine! Woo hoo!
Holly,
Thanks so much for posting this video. I have kettlebells but have never put together an exercise series like this. I look forward to trying it. But I am wondering if it would be better to use the 8kg or 12 kg KB. It seems like the lighter one would not be enough weight for the deadlifts, but it the 12 kg KB might be a lot for the 16-20 rounds. What do you think?
And I have to say I totally agree with your response to the negative comments. Unfortunately some women are still too quick to judge other women. It really is petty.
Also, I checked out Pamela’s website and signed up for the free videos. She seems like a wonderful instructor.
hi holly, me too..i agree to what other FYM said..u can’t judge anybody that u never know. and when i saw Pamela i feel energized and motivated to do my own workout. To see her energy level and you Holly make my spirit go high. Thanks alot for the video just would like to know can i replace the KB with DB because i dont have any. thanks..Keep it up
Go Holly! Go Emma! I am just learning about proper KB workouts and so far love them–they are short, but hard.
Keep it up–plus I am all for working in barefeet–there are stabalizer muscles in your feet that get lazy if you don’t workout barefooted some times.
More KB workouts!
Right ON, Holly! “Yeah! What SHE said!!!” Your response to the negative, damaging comments underscores exactly why I love your program and your philosophies on wellness!!! You couldn’t have stated it more passionately, eloquently or more pointedly – NO NEED for apologies on your part!!! Skinny does NOT always = fit, and your program stresses that time and time again! Pamela AND you are beautiful examples of “one size does NOT fit all” in terms of being strong, healthy, fit . . .THAT should be more of a motivation to anyone, more so than the superficial, limiting idea that one must be “skinny” to be “healthy” . . . thank you for introducing us to Pamela – can’t wait to check out her website!
I’m psyched to try this workout! One question I have: do you recommend doing this workout if I had done my resistance training the day before, being it’s using a KB weight? Thanks, for all you do!
Dear Holly,
YOu are one beautiful lady inside and out. the two of you looked like you were really enjoying yourselves, and I loved the voiceover (live”?) telling you when to start and stop, Rosalie
Hi Holly
I can’t wait to get stronger to try out this workout. Thanks for the video and thanks to Pamela as well. I think those ladies with the negative comments were very thoughless and insensitive. I’m sure from the responses they would think twice before posting such negativity.
Hey, Holly!
I really didn’t mean to offend anyone!!! I just expressed my opinion about the way you two look. And I’m sure that 99% of women would prefer to look like you rather than Pam.
Glad me and Emma fired you all up, you’ll be as thin as Holly in no time!! Sorry Pamela XX P.s I’m already a fitness instructor!! xx
It looks like you both have different size kettleballs. What is the weight of each? Thank you
Great video ladies! Can’t wait to try this sometime!
I am sad to see that the supportive and always positive comments on Holly’s blog have turned so sour.
If you have nothing nice to say please do not say it at all. Holly and Pamela are highly respectable individuals and are only providing a benefit to us as they share their experiences with us. There is no need to ruin that.
I just want to apologize to anyone who is new to this site. This is usually a VERY positive enviroment where women feel safe and support each other which is why it’s so shocking to see negative comments. Anyone who knows Holly and FYM knows would know that but I feel the need to apologize to anyone who this is their first blog.
Bravo Holly! I normally just look and read but as a plus size personal trainer/strength and conditioning coach(and I love kettlebells), I find it incredible how quick people are to judge someone based on appearance without knowing what their abilities or qualifications. Being fit and healthy is also about how you feel about you and your body image. I work women of all ages, shapes and sizes who are more impressed with my energy, skills,knowledge and confidence than my size.
You must have thought of me and others who have requested your kettle bell workout. I am using this with a fave perfect tempo tune plus a timer and this is the BOMB! I hope that you do more vids with Pamela as well! You girls rocked this work-out!
Just to clarify…
You did 4 or 5 sets of these 4 exercises – 30 sec on and 30 sec active rest.
You call this KB Interval workout – so do you use this for the interval part of your FYM routine and you still do the strength moves first or is this a complete workout – ready for a rest day then do it all again on day 3?
Loved the workout, but I’m confused about it being part of the resistance training component of my workout, or is it interval training? Should I rest my muscles for 48 hours after this type of workout, or can I go back to resistance training the next day?? And what weight Kettlebells do you recommend? Thanks
LOVED this workout!! I had come up with a full kettlebell workout a while back after you posted your resistance workout. I used a 20 lb. kettlebell but think that I could have used a 25. I used the 30-30 FYM Interval soundtrack.
GREAT WORKOUT!!!
Hi Holly and all club members,
I’ve never participated in this form of exchanging info, although I do read it each day, but I feel I have to leave my comments in relation to the kettlebell workout. Did it this morning, 20 min workout using 8 kg kettlebell. It was 2 hours ago that I finished my workout, I still can not fully control my arms. This workout is so intense, you cannot feel it while doing it, but after………..that’s another story. Please do not laugh, but putting my makeup this morning after this workout was a major drama, once I picked my arm up, I was unable to control it, and only by supporting my arm with the other I was able to finish my makeup and do my hair to get ready for work this morning.
This is a fantastic exercise, but should come with an appropriate warning: no activities possible after (haha)
Great workout Holly, thanks again
I did this workout using the 30-30 sound track and my god are my legs sore!! When u are doing the workout it doesn’t feel like it is that hard. Until u put the kettlebell down is when you truely feel the effects!! I struggle to sit down without letting out a groan. Will be doing something like yoga today to try and stretch it out!! haha. Thanks Holly for a great workout!!
I’m still confused about this being a resistance training session or an interval training session. can’t wait to do it, but don’t want to over-train my poor muscles!
Excellent Q Trish,
To some effect every single move we make is resistance training.
However, it is the overload that dictates the response.
Movements used during interval training are typically not performed with enough resistance to elicit muscle gain or strength increase.
This all depends on how challenging a movement is to you to determine whether or not it can be used during interval training.
For ex – Craig B uses push ups during his interval training – for many of us – this is challenging enough to remain as resistance training move.
For my warm up – I include body weight lunges. For many women here doing lunges is challenging enough to keep as a resistance training move.
Bottom line:
The exercises/tools you use during intervals should result in more cardio-respiratory fatigue than in muscle fatigue
Not that you will not feel some muscle awareness during intervals …but that the following day you are still feel muscle awareness. This would be an indication the move was too challenging to be included as an interval based workout.